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Discover How Good Fennel Is !

November 8, 2012

The history of fennel goes back to ancient times as it was easily accessible throughout the Mediterranean Basin. Roman warriors are said to have consumed fennel to make them strong. It was also thought to have the power to help people keep thin. Its Greek name marathon, which means “grow thin”, reflects the belief in its ability to suppress appetite. Greek myths also hold that knowledge was delivered to man by the gods at Olympus in a fennel stalk filled with coal. Fennel was revered by the Greeks and the Romans for its medicinal and culinary properties.

Today, the United States, France, India and Russia are among the leading cultivators of fennel. Most fennel available in American markets is grown in California. The type you’ll find, Florence or bulb fennel (sometimes labeled “fresh anise”), has a bulbous base, stalks like celery, and feathery leaves that resemble Queen Anne’s lace. Like celery, the entire plant is edible. The crisp and slightly sweet bulb is especially delicious served raw in salads. Whether braised, sautéed, roasted, or grilled, the bulb mellows and softens with cooking.

Look for small, heavy, white bulbs that are firm and free of cracks, browning, or moist areas. The stalks should be crisp, with feathery, bright-green fronds. Wrapped in plastic, fennel keeps for just a few days in the refrigerator; the flavor fades as it dries out.

• Fennel seeds don’t come from bulb fennel but from common, or wild, fennel. The seeds are slightly nutty, with the expected licorice flavor, and are widely used in sausages, stews, soups, and curries.

• Fennel stalks can take the place of celery in soups and stews, and can be used as a “bed” for roasted chicken and meats.

• Use fronds as a garnish, or chop them and use as you would other herbs, like dill or parsley. Chopped fennel works especially well in Italian tomato sauces, but add it late in the cooking process so the flavor isn’t diluted.

Cooking fennel can be somewhat similar to cooking an onion. When fennel is roasted or sauteed, the sugar in it caramelizes. When sugar is heated until it browns, that is called caramelization. Caramelized fennel has a sweeter flavor with a lighter, more tempered flavor than raw fennel.

What Flavors Go With Fennel?

Fresh fennel accents the natural flavors of fish and goes particularly well with fatty fish such as salmon and sardines. Braise or roast a whole fennel bulb and slice or chop it as a side dish for a grilled salmon dinner.

Italians enjoy fresh slices of fennel bulb simply dressed with lemon juice, salt and olive oil as the first course of a meal. Add an interesting taste to a mixed green salad with chunks of fresh fennel, which has a hint of celery flavor and has a crunchy. Fresh chunks of fennel taste good with a variety of cheeses, and you can decorate the cheese platter with aromatic, feathery fennel fronds.

The best-tasting Italian sausages contain fennel seeds. The slightly sweet anise flavor of the seeds complements the hot spices in the sausage, mellows out their pungency and brings out the best tastes of the garlic in the meat mixture. Small amounts of fennel seeds give savory breads a slight anise flavor and delicate aroma.

Instead of adding a lemon halves or garlic to the cavity of a roast chicken to give it added flavor, cut a fennel bulb into chunks and stuff it into the bird along with the fronds and stems of the plant to season the poultry.

 

Pan-roasted Fennel with Grana Padano Cheese

Ingredients:

  • 3 medium bulbs fennel, trimmed, leaving root end intact
  • 1 tablespoon unsalted butter or Smart Balance Blend, cut into small pieces
  • 2 tablespoons olive oil
  • 1 large shallot, thinly sliced
  • 1 1/2 tablespoons finely chopped flat-leaf parsley plus more for garnish
  • 1/4 teaspoon fine sea salt
  • 1 1/2 ounces Grana Padano, grated on the large holes of a box grater (1/2 cup)

Directions:

Cut fennel lengthwise into eighths and arrange in a single layer in a wide heavy pot with lid. Add butter, olive oil, shallot, parsley and salt. Cover and cook over medium-low heat, turning fennel occasionally, until tender, about 30 minutes.

Sprinkle fennel with cheese and continue cooking, covered, until cheese is melted, 2 to 3 minutes more. Serve warm, garnished with parsley.

Slow Roasted Salmon With Fennel Orange Salsa

  • 4 – 6-to 8-ounce boneless salmon fillets, skin on
  • salt, pepper to taste
  • 3 tablespoons fresh herbs (chives, rosemary, or thyme).

For the salsa:

  • 1 fennel bulb finely diced, plus 1 tablespoon minced fennel leaves
  • 1/2 cup finely diced oranges
  • 10 green olives pitted and minced
  • 1 tablespoon fresh orange juice
  • 1 teaspoon fresh lemon juice, or to taste

 Directions:

Preheat oven to 250 degrees F. 

In a medium bowl, stir together the fennel bulb and leaves, the diced orange, the olives, the citrus juices, and salt and pepper to taste.

Place salmon skin side down on a baking sheet sprayed with olive oil. Brush fish lightly with olive oil, sprinkle salt and pepper, and press the herbs into the top of the salmon. Set aside.

When the oven is hot, “slow-roast” the salmon for 25-30 minutes.

HOW DO YOU KNOW WHEN IT’S DONE?

The fat between the layers of fish will just begin to turn opaque, a small amount of liquid will collect under the fillets, and the fish will flake slightly when nudged with your finger. Pick up a piece and it should easily break apart between the layers rather than holding firmly together. It might appear to be underdone because the color will be vivid, but it will be fully cooked.

Serve salmon with the salsa on the side.

Pizza with Caramelized Fennel, Onion, and Olives

Dough:

  • 1 1/2 teaspoons dry yeast
  • 2/3 cup warm water (100° to 110°)
  • 1 1/4 cups all-purpose flour
  • 3/4 cups white whole wheat flour
  • 1/2 teaspoon salt
  • Cooking spray
  • 2 teaspoons yellow cornmeal

Topping:

  • 1 tablespoon olive oil
  • 4 cups thinly sliced fennel bulb (about 4 small bulbs)
  • 2 cups thinly sliced onion
  • 1/2 teaspoon salt
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon black pepper

Remaining ingredients:

  • 1 cup marinara sauce
  • 1 cup (4 ounces) shredded part-skim mozzarella cheese
  • 1/4 cup coarsely chopped pitted kalamata olives
  • 1/4 cup shredded basil leaves, optional

To Prepare Dough

Dissolve yeast in warm water in a large bowl, and let stand 5 minutes. Lightly spoon flours into dry measuring cups; level with a knife. Add flour and salt, and beat with a mixer at medium speed until smooth. Switch to the dough hook and knead until smooth and elastic (about 10 minutes). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 45 minutes or until doubled in size. (Press two fingers into the dough. If an indentation remains, dough has risen enough.) Punch dough down; knead 5 times, and let rest for 15 minutes.

Roll dough into a 12-inch circle on a floured surface. Place dough on a (12-inch) pizza pan or baking sheet coated with cooking spray and sprinkled with cornmeal. Crimp edges of dough with fingers to form a rim.

To Prepare the Topping

Heat the oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add the fennel and the next 5 ingredients (fennel through black pepper), and cook for 20 minutes or until golden, stirring frequently.

Preheat oven to 450°F.

Spread marinara sauce over crust, leaving a 1/2-inch border; sprinkle with fennel mixture, cheese and olives. Bake at 450° F for 18 minutes or until browned. Sprinkle with basil leaves just before serving, if desired.

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Posted by in Cheese, fennel, Fish, Healthy Italian Cooking, Herbs, Italian Cuisine, Olives, orange, Pizza, salmon Tags: ,

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Fish, Italian Style

June 14, 2012

LEO GERMANO AND JENNIFER EWING’s mural is entitled Papa Gainni which depicts an Italian fishing village. It is at Café Trieste located at 1667 Market Street, San Francisco.

Italy is water-bound, with thousands of miles of beaches, bays, and inlets. Almost everything that lives in the sea, from swordfish, which the fishermen still harpoon from the bows of their boats in the Straights of Messina, to arselle, little clams that live in the sand just beyond the shore and gathered with strainers, finds its way to the table. 

The role of fish in the Italian diet was, in the past, even more important than it is now. Up until the Second Vatican Council, the Catholic Church required that their followers eat fish on Fridays and days of penitence.  All large cities had fishmongers to meet the demand, as well as, traveling fishmongers who made the rounds of the towns too small to support a specialized store. 

Each of Italy’s main regions are known for specific types of fish and the ways of preparing it. When Italians emigrated to America, they first settled along the coastal areas and brought with them their style of preparing fish. Vegetables are often used to create sauces in fish dishes in traditional Italian cooking.  The following recipes are examples of this cuisine.

Tuna Steaks Simmered With Fennel

Ingredients:

  • 2 tablespoons extra virgin olive oil, divided
  • 1 leek, white and light green parts only, cut in half lengthwise, cleaned, and thinly sliced
  • 2 garlic cloves, minced
  • 2 fennel bulbs, trimmed, quartered, cored and cut across the grain into thin slices
  • Salt and freshly ground pepper
  • 1 teaspoon fresh lemon juice
  • 1 1/2 pounds tuna steaks
  • 2 tablespoons finely chopped parsley
Directions:

1. Heat 1 tablespoon olive oil in a large, heavy skillet over medium heat. Add the leek and cook, stirring, until leeks are limp, about 3 minutes. Add the garlic and cook, stirring, until the mixture is fragrant, 30 seconds to a minute. Add the fennel and a generous pinch of salt and cook, stirring often, until it begins to soften, about 5 minutes. Turn the heat to low, cover and cook slowly for 30 to 40 minutes, stirring often. Stir in the lemon juice, taste and adjust seasonings. The mixture should be very soft. Remove to a bowl and keep warm.
2. Meanwhile, season the tuna steaks with salt and pepper and heat the remaining olive oil in the skillet over medium-high heat. Cook the tuna steaks for 1 minute on each side and remove to a plate.
3. Return the fennel mixture to the skillet and place the tuna on top of the mixture. Cover the pan, turn the heat down to medium-low and simmer for another 5 to 10 minutes, until the fish is cooked through or cooked the way you like it.
4. Sprinkle on the parsley and serve, laying the fish on top of the fennel, with lemon wedges on the side.
Yield: 4 servings.
Advance preparation: You can cook the fennel up to 2 days ahead and refrigerate. Bring back to a simmer in the skillet, add the tuna fillets and proceed with the recipe.

Fast Italian Fish

Ingredients:

Directions:

Heat oven to 425°F. Trim ends off the zucchini and cut lengthwise into quarters.
Put on nonstick baking sheet, drizzle with olive oil, and season with salt and freshly ground black pepper. Roast 5 minutes.
Meanwhile, wrap 1 slice prosciutto around each fish fillet.
Remove pan from oven, turn zucchini over and push to one side, and put fish on pan. Roast until fish is cooked and flakes easily and zucchini are tender, about 8 minutes. Top each fillet with 1 tablespoon pesto and garnish with basil leaves.

Pasta With Sardines, Bread Crumbs and Capers

Nutritionist and author, Jonny Bowden of  “The 150 Healthiest Foods on Earth,”  has created a list of healthy foods people should be eating but aren’t.  Sardines is one of them. They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins. Choose sardines packed in olive oil.

                                                                                                                                                                                                                                                                                                                                             
Ingredients:

  • Salt
  • 1/4 cup extra virgin olive oil
  • 1/2 cup bread crumbs, ideally made from stale bread
  • 1 onion, chopped and garlic
  • Freshly ground black pepper
  • 1 pound long pasta with a hole through the center, like perciatelli
  • 1 teaspoon grated lemon zest
  • 2 tablespoons drained capers
  • 1/4 teaspoon crushed red pepper flakes
  • 2 cans sardines packed in extra virgin olive oil (about 1/2 pound)
  • 1/2 cup chopped fresh parsley, plus more for garnish.

Directions:

1. Bring a large pot of water to a boil and salt it. Put half the oil (2 tablespoons) in a medium skillet over medium heat. When it’s hot, add the bread crumbs and cook, stirring frequently, until golden and fragrant, less than 5 minutes, and then remove. Add the remaining oil and the onion to the pan, sprinkle with salt and pepper, and cook, stirring occasionally, until softened, about 5 minutes.
2. Meanwhile, add the pasta to the boiling water and cook until just tender; drain, reserving some of the cooking liquid. Turn the heat under the onions to medium-high and add the lemon zest, capers, crushed red pepper and sardines; cook, stirring occasionally, until just heated through, about 2 minutes.
3. Add the pasta to the sardine mixture and toss well to combine. Add the parsley, most of the bread crumbs and some reserved water, if necessary, to moisten. Taste and adjust seasoning, garnishing with more parsley and bread crumbs.
Yield: 4 to 6 servings.

Swordfish – a staple in Italian cuisine.


I know what you’re thinking: Isn’t swordfish endangered? No. Or at least it’s not endangered anywhere around the United States. The various fish watchdog organizations all give consumers the green light to eat as much swordfish as they want, provided it was caught in North American or Hawaiian waters. The Monterey Bay Aquarium’s Seafood Watch gives American swordfish either a “best choice” or “good alternative” rating, depending on how it’s caught.
If you’ve never worked with swordfish, it is dense and meaty. It also has an inedible rubbery skin around the outside that must be removed. When shopping for swordfish, pay attention to the bloodline, that red patch of meat in the steak. It should be red. If it is brown, the fish is old.
Good alternatives to swordfish, if you can’t find it, are yellowfin tuna or mahi mahi.

Swordfish Roll–Ups

Yield: Serves 4

Use a light hand when pounding the fish; it should be thin enough to roll around the simple bread-crumb-and-cheese filling, but not so thin that it rips.

Ingredients:

  • Juice of 2 lemons, strained of seeds
  • 1/2 cup extra virgin olive oil
  • 1/4 cup minced fresh flat-leaf parsley
  • 1 tablespoon chopped fresh basil
  • 1 tablespoon drained, chopped capers
  • 6 sun-dried tomatoes, chopped
  • 1 teaspoon chopped fresh rosemary
  • Kosher salt and freshly ground black pepper
  • Four 6-ounce pieces swordfish, cut long and thin so each is 4 or 5 inches long
  • Kosher salt and freshly ground black pepper
  • 3 tablespoons olive oil
  • ½ cup minced yellow onion
  • 2 garlic cloves, minced
  • ¼ cup fresh or dried bread crumbs
  • ½ cup chopped fresh flat-leaf parsley
  • 1 tablespoon chopped fresh thyme
  • 1 tablespoon drained capers, minced
  • 1 teaspoon crushed red pepper flakes
  • 2 ounces provolone, thinly sliced or grated

Directions:

1. To make the sauce: Put the lemon juice in a small nonreactive bowl. Add the olive oil in a slow, steady stream, whisking until emulsified. Stir in the parsley, basil, capers, and rosemary and season to taste with salt and pepper. Set aside until ready to use. 

2. To make the fish: Lay the swordfish between 2 sheets of plastic wrap.  Using a meat mallet or the bottom of a small, heavy skillet, lightly pound the fish until it is about ¼ inch thick. Transfer the fish to a plate, season with salt and black pepper.

3. Preheat the oven to 400°F.

4. In a sauté pan, heat 2 tablespoons of the olive oil over medium-high heat. Saute the onion and garlic for 2 to 3 minutes, or until the onion is translucent. Add the bread crumbs and sun-dried tomatoes.  Cook, stirring, for 2 to 3 minutes, or until golden brown. Remove pan from the heat and stir in the parsley, thyme, capers, and red pepper.  Season with salt and black pepper and set aside.

5. Spread the bread crumb mixture over the fish. Cover with the provolone and roll each piece of fish into a cylinder. Hold the rolls closed with toothpicks.

6. In an ovenproof sauté pan, heat 1 tablespoon of olive oil over medium heat and saute the swordfish rolls until golden brown on all sides. Turn them carefully with tongs or a wooden spoon. Transfer the pan to the oven and bake for 4 to 6 minutes, just until they are still moist in the center. Do not overcook.

7. Put each swordfish roll on a plate. Whisk the vinaigrette and spoon a little over each roll. 

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Posted by in Basil pesto, Cheese, fennel, Fish, Healthy Italian Cooking, Italian Cuisine, Pasta, swordfish, tuna, Vegetables, zucchini Tags: , , , , , , , , ,

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Salad Dinners for Hot Days

June 2, 2012

When I think back to when I was growing up, I remember that we did not eat any differently during  the summer months than we did during the winter months.  When it was hot and my mother did not like the heat, she often fixed the meal ingredients as much as she could in the morning.  Still, there was the cooking to do to put it all together during those hot evenings.  The meals were not lighter, nor did they vary in content. It was never too hot for Sunday’s pasta dinner or veal scaloppine with mashed potatoes during the week.  Salad was always served along side the dinner entree.  Occasionally my father would grill steaks or sausage on a hot summer night because that was the time of year one could grill in NJ. Many a time, though, I did not feel like eating those meals in the heat.

As times have changed and society has gotten away from big, formal dinners due to hectic lifestyles and the growth of a multitude of convenience foods, meals of the present generation are more spur of the moment. The old conventions of what constitutes a meal has also relaxed, and if, we want a grilled cheese sandwich or a salad for dinner, we just do it. When it is hot, as it has been much earlier than usual this year, salad for dinner seems just right. I have put together a collection of some salad recipes than can be a great dinner meal on their own or paired with a grilled protein of your choice.

Avocado, Tomato, and Mozzarella Salad                                                                     

Add grilled shrimp for a complete meal.
4 servings

  • 4 small plum tomatoes, halved

  • ¼ cup extra virgin olive oil

  • Salt and freshly ground black pepper

  • 2 garlic cloves, minced

  • 2 scallions, white and green parts, finely chopped

  • 6 oz small buffalo mozzarella balls, torn in half

  • 2 tablespoons balsamic vinegar, plus more for serving

  • 2 tablespoons capers, drained and rinsed

  • Basil leaves, roughly chopped

  • 2 ripe Hass avocados, pitted, skinned, and quartered

Position a rack 5-6 inches from the source of heat and preheat the broiler. Arrange the tomatoes, cut sides up, on a baking sheet. Season with salt and pepper, and sprinkle with the garlic and scallions. Drizzle 1 tablespoon of the oil over the tomatoes.
Broil the tomatoes for 4–5 minutes, or until they just begin to soften and the garlic is golden brown.
Place the hot tomatoes, garlic, scallions, and all cooking juices in a bowl.  Add the mozzarella, remaining 3 tablespoons of oil, vinegar, capers, and basil and toss gently.

Place 2 avocado quarters on each of 4 plates. Divide the tomato mixture evenly over the avocados and drizzle with balsamic vinegar.

Penne and Vegetable Salad

4–6 servings

  • 1 lb. penne

  • 3 cups broccoli florets

  • 2 cups asparagus tips

  • 1 cup snow peas, trimmed

  • 2 large carrots, cut into julienne

  • 2 tablespoons chopped basil or oregano

  • 1/3 cup red wine vinegar

  • 1 tablespoon Dijon mustard

  • 1 garlic clove, minced

  • Salt and freshly ground black pepper

  • ½ cup extra virgin olive oil

Cook the penne in a large pot of lightly salted boiling water, according to the package instructions, until al dente.
Meanwhile, steam or microwave the broccoli and asparagus for 4 minutes. Add the snow peas and carrots and steam about 3 minutes more, until the vegetables are crisp-tender. Remove from the heat.
Whisk the vinegar, mustard, and garlic in a large bowl, then gradually whisk in the oil. Drain the pasta well and add to the bowl. Toss in the vegetables and basil. Season with salt and pepper. Serve warm or at room temperature.

Roasted Zucchini and Mint Salad

Add grilled chicken breast for a complete meal.
Serves 4

  • 8 zucchini, halved lengthwise

  • 4 sprigs fresh mint leaves, chopped

  • About 2/3 cup croutons, see recipe below

  • About ½ cup toasted almonds

  • ½ cup extra virgin olive oil

  • Juice of 3 lemons

  • Kosher salt and freshly ground black pepper

  • Fresh mint leaves for garnish

Preheat the oven to 500°F.

Lay the zucchini on a baking sheet, skin side up, and bake for about 8 minutes, or until the zucchini are golden brown on the flat, fleshy side. Let the zucchini cool slightly and then slice into half moons. Reduce oven temperature to 375 degrees F and make croutons.

In a bowl, mix the zucchini, mint sprigs, croutons, and almonds. Drizzle with olive oil and lemon juice, toss, and then season to taste with salt and pepper.
Arrange on a serving platter and garnish with fresh mint leaves.

Homemade Croutons                                                                                                                                                                                                                                                                                                                
3 tablespoons extra-virgin olive oil
1 large clove garlic, minced
4 oz. (about 2 cups) bread cubes; (Italian or French bread), diced into 3/4-inch cubes.
1/2 teaspoon kosher salt


Toss bread cubes with garlic and olive oil to coat. Sprinkle lightly with salt and spread out on a rimmed baking sheet.
Bake approximately 10 to 15 minutes or until just golden brown. Halfway through the baking time, give the pan a shake to make sure the croutons toast evenly. Remove from oven and completely cool croutons. Store in an airtight container.

Shellfish Salad with Oranges and Fennel

Serves 8
Orange paired with anise-scented fennel is a traditional Sicilian flavor combination. This recipe adds shrimp and scallops, but you can use any fish you like in this recipe. Thinly sliced celery is a nice alternative if your market does not have fennel.

  • 1/2 cup extra virgin olive oil

  • ½ cup fresh orange juice

  • ¼ cup fresh lemon juice

  • 1 tablespoon freshly ground coarse black pepper

  • Salt

  • 3 navel oranges

  • 2 large fennel bulbs, cored, trimmed, and thinly sliced lengthwise

  • 2 cups dry white wine

  • 1 lb. medium shrimp, peeled and deveined

  • 1 lb. sea scallops, foot muscle remove and cut in half

  • Chopped fresh flat-leaf parsley or fennel leaves for garnish

To make the vinaigrette, in a small bowl, whisk together the olive oil and the citrus juices. Whisk in the pepper and the salt to taste, Set aside.
Working with 1 orange at a time, cut a thin slice off the top and bottom to reveal the flesh, Stand the orange upright and remove the peel in wide strips, cutting downward and following the contour of the fruit. Holding the orange, cut along both sides of each segment to release the segments from the membrane. Using the knife tip, pry out any seeds from the segments. Squeeze the membrane over the bowl to collect extra juice that you can add it to the vinaigrette at serving time.

Place the fennel in a bowl, add half of the vinaigrette, and toss to coat evenly. Divide the fennel evenly among 8 salad plates, forming a bed on each one, or arrange the fennel in a bed on a large platter.
In a saucepan, bring the wine to a simmer over medium heat. Add the shrimp and cook gently until they turn pink and are cooked through, about 4 minutes. Do not overcook or they will be tough. Using a slotted spoon, transfer the shrimp to a bowl. Add the scallops to the pan and simmer gently until just opaque throughout, about 2 minutes. Transfer with the slotted spoon to the bowl holding the shrimp. Drizzle about one-third of the remaining vinaigrette over the seafood and toss to coat evenly.
Place the orange segments evenly over the fennel. Then distribute the warm seafood evenly over the oranges. Add the orange juice from the bowl to the remaining vinaigrette and drizzle the vinaigrette over the salad. Top with the parsley. Serve warm or at room temperature.

Artichoke Salad

Makes 4 servings
Add grilled salmon fillets for a complete meal.

  • 1 lemon

  • 1-10 oz.package frozen artichoke hearts, defrosted

  • 1 large bunch of arugula

  • ¼ cup freshly grated Parmesan cheese

  • Freshly ground pepper

  • 2 tablespoons extra virgin olive oil

  • 1 tablespoons balsamic vinegar

Add the juice and rind of the lemon to a small saucepan and place the artichoke hearts in the pan with enough cold water to just cover the artichoke hearts.
Add a pinch of salt to the saucepan and bring to a boil. Cook the artichokes for 5 minutes. Drain well and let cool.
Divide the arugula and artichokes among 4 plates. Sprinkle with cheese and pepper, and drizzle with the olive oil and balsamic vinegar.

Salad of Roasted Peppers, Olives, and Fontina, Piedmont Style

4 Servings
The cuisine of Piedmont includes numerous, interesting cooked vegetable salads that are served as appetizers.  This dish is often served as a first course, but you can add a grilled beef tenderloin steak or sirloin steak to complete the meal.

  • 1 each large, yellow, red and orange bell peppers

  • 2 tablespoons extra virgin olive oil

  • 1 teaspoon Dijon-style mustard

  • 1 teaspoon red wine vinegar

  • Salt

  • Freshly milled white pepper

  • 2 tablespoons sliced, pitted imported green olives

  • ¼ pound fontina, cut into long, thin strips

Arrange the peppers on a grill rack above a charcoal fire, or 2 to 3 inches under a preheated broiler, or in an oven preheated to 400 degrees F.
Roast them until they are charred all over and tender inside, turning them frequently to insure they blacken evenly. Set aside to cool.
When the peppers are cool enough to handle, using your fingertips, peel off the skins. Cut the peppers in half and remove and discard the stems, ribs, and seeds. (Do not do this under running water; it will wash away some of the smoky flavor.) Cut the peppers lengthwise into ½-inch-wide strips and place in a bowl. Add the oil, mustard, vinegar, salt and pepper to taste, olives, and cheese and toss gently to mix well. Serve at room temperature.

Cannellini Beans and Tuna                                                                                                  

Serves 8 or more

  • 2 cups (1 pound) dried cannellini (white kidney) or Great Northern beans

  • 1 small onion, peeled and halved

  • 2 whole cloves

  • 3 garlic cloves, crushed

  • 1 sprig fresh thyme

  • 1 sprig fresh sage

  • Salt and freshly ground black pepper, to taste

  • 1 teaspoon crushed red-pepper flakes

  • ¼ cup olive oil

  • 1 (6-ounce) can Italian-style tuna fish packed in oil, drained and flaked

  • ¼ cup chopped fresh parsley

Rinse the beans and place in a bowl of cold water to cover. Set aside for 4 hours or overnight.
Preheat the oven to 275°F. Drain the beans and place them in an ovenproof casserole. Stud the onion halves with the whole cloves and bury them in the casserole with the garlic, thyme, and sage. Add enough cold water to cover by ½ inch and cover the casserole. Place casserole over low heat and bring contents to a simmer. Remove from the heat and place in oven. Bake until the beans are tender but not mushy, about 45 minutes. (Check after 15 minutes to be sure that the liquid is simmering and is still above the level of the beans, adding boiling water if necessary.) Season with the salt, pepper, and pepper flakes. Set aside, uncovered, until cooled. Cover and refrigerate until chilled.
When ready to serve, remove the onion, garlic, and herbs. Fold in the oil and drained tuna. Serve at room temperature, sprinkled with parsley.

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Posted by in Beans, Bread, Cheese, Fish, Fruit, Healthy Italian Cooking, Italian Cuisine, Pasta, Salad, Vegetables Tags: , , , , , , , , , , , ,

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Eat Like an Italian

April 22, 2012

Authentic Italian cooking is not just pasta as many people think here in the States. Portion sizes are much smaller, and pasta is generally served as a first course, separate from the main entree. Family meals are important events and diners are encouraged to savor their food.  Vegetables and fruits are prepared to enhance and accompany the flavors of the main course.  Vegetables, such as, eggplant, asparagus, artichokes, peppers, fennel, spinach, beans, and escarole are most commonly used.   Italian cuisine places emphasis on the quality and freshness of ingredients and most Italian cuisine originates from frugality and poverty. Locally grown and regional products are the basis for meals.

The dish featured here, will demonstrate how vegetables flavor and support the main dish protein. This dish features fennel, which is a vegetable that is not well know, but is showing up more and more in food magazines and cooking shows.  Fennel is a bulbous vegetable with a tall, wispy, frond top that looks rather like dill. The fronds can be used in salads or to dress a serving plate, but the main attraction of fennel is the bulb itself. It’s very firm and crunchy, and it tastes a bit like licorice and anise. It has a fresh, bright taste and is excellent for salads or slaws. It can also be grilled or braised until tender and it becomes sweet, mild and delicious.

Fish Braised With Fennel, Artichokes and Lemons

In this recipe you can use any firm white fish fillets that are found in your region, such as, halibut, cod, grouper or bass. I also prefer frozen artichoke hearts to bottled types because I think the frozen taste much fresher. This is a typical Italian preparation for fish fillets and includes many mediterranean flavors. Give it a try for your next meal and let me know how you like it.

You will need:

  • 2 lemons
  • 1 – 9oz. package frozen artichokes, defrosted and cut in half
  • 1/2 large onion, halved crosswise and thinly sliced (about 1 cup

    Fennel

  • 1 fennel bulb, trimmed, halved crosswise, core removed and cut into 1/4-inch-thick strips
  • 1 tablespoon fresh chopped oregano or 1 teaspoon dried
  • Salt,  freshly ground pepper, flour for dredging
  • 3 tablespoons extra-virgin olive oil
  • 4  fillets (each about 6 ounces and 1 inch thick), skinned
  • Fennel fronds

Squeeze juice from 1 lemon; cut the remaining lemon into very thin slices.

Put onion, fennel, artichokes, oregano, lemon juice and lemon slices, 3/4 teaspoons salt, 1/4 cup water, and 2 tablespoons olive oil into a large saute pan or deep pot.  Cover pan.

Bring to a low boil. Reduce heat, and gently simmer, stirring occasionally, until artichokes are tender, about 15 minutes.  Remove to a bowl. Set aside.

In same pan season both sides of fish with salt, pepper and a light coating of flour.

Heat 1 tablespoon oil in a large skillet over medium heat until very hot but not smoking. Add fillets. Reduce heat to medium-low, and cook fillets, without moving them, until bottoms are golden brown, 4 to 5 minutes. Carefully flip; cook until fish is opaque and flakes easily, 2 to 3 minutes more.

Return artichoke mixture to pan and warm a minute or two.  Spoon 1/2 cup artichoke mixture over each fillet. Garnish with fennel fronds.

Servings:  4

fish

Posted by in artichokes, Dinner, fennel, Fish, Healthy Italian Cooking, Italian Cuisine, lemon, Vegetables Tags: , , , , , , ,

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