Healthy Italian Cooking at Home

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Ancona is Italy’s largest ferry port on the mid-Adriatic

The Marche region (also known as the Marches in English) forms the eastern seaboard of central Italy with the regions of Emilia-Romagna to the north and Abruzzo to the south. From the narrow coastal plains the land rises sharply to the peaks of the Appennines, which form a natural boundary with Umbria and Tuscany to the west. While the coastal areas are heavily populated, the beautiful inland countryside is sparsely inhabited . The inland mountainous zones are mostly limestone and are noted for bare peaks, rushing torrents, dramatic gorges and many caves. In contrast, the areas nearer the coastal plain are known for their fertile rounded hills topped by ancient fortified towns. The highest point is Monte Vettore in the Sibillini mountains. The coast itself boasts long sandy areas and, apart from the limestone Conero peninsula, the land is virtually all flat. Economically, the region is mostly reliant on medium and small scale industries, often family run. Shoes, clothing and furniture manufacturing are some of the most successful businesses. The relatively poor soil and the general movement away from the land has meant that agriculture now plays a minor role, apart from the production of Verdicchio, the Marche’s famous white wine. By the coast, fishing remains an important activity.

Ancona is on the top of a cliff and has a city center rich in history, monuments and well preserved semi-urban parks. The historical districts overlook the port arch, as if they were surrounding a stage. From its port every year, about one million travelers sail to Greece and Croatia. The weather in Ancona is typically mild throughout the year, with summer temperatures in the high seventies and winters that rarely dip below thirty-five. The city of Ancona stands on an elbow shaped promontory, protecting the widest natural port of the middle Adriatic Sea. The name of the town means its geographical position: Αγκων, in Greek means “elbow”, and this is what the Greek people called it when they settled in the area in 387 B.C.

In Roman times it kept its own coinage and continued the use of the Greek language. When it became a Roman colony is not exactly known but Ancona was occupied as a naval station during the Illyrian War. Julius Caesar took possession of it immediately after crossing the Rubicon and the harbor was considered an important defensive location for the Romans. After the fall of the Roman empire, Ancona was attacked by the Goths, Lombards and Saracens. In 1532 it lost its freedom and came under the control of Pope Clement VII. After the French took over in 1797, Ancona’s harbor frequently appears in history as an important fortress.

The Italian Jewish Community

The Jews of Marche
Villa Imperiale in Pesaro, Girolamo Genga (Urbino 1476-Casteldelci 1551), Biblioteca Oliveriana.

The Jewish community of Ancona dates back to around 1300. In 1427 the Franciscan friars tried to force the Jews of Ancona to wear a badge and live on a single street, but apparently this attempt was unsuccessful. After the expulsion of the Jews from the Spanish dominions in 1492, refugees began to arrive in Ancona, to be joined later by others from the Kingdom of Naples.

As Ancona was about to be declared a free port, Pope Paul III invited merchants from the Levant to settle in Ancona regardless of their religion. (The Levant includes most of modern Lebanon, Syria, Jordan, Israel, the Palestinian Authority, Cyprus, Turkey’s Hatay Province and some regions of Iraq or the Sinai Peninsula.) Promising protection against the Inquisition, he encouraged the settlement of Jews. Many Jewish merchants took advantage of the harbor facilities and settled in town to trade with the Levant. The size of the community and its widespread connections attracted many noted rabbis and scholars throughout the centuries, including Judah Messer Leon (15th century), Amatus Lusitanus, Moses Basola (16th century), Mahalalel Hallelyja of Civitanova, Hezekiah Manoach Provenzal, Joseph Fermi (17th century), Samson Morpurgo, Joseph Fiammetta (18th century), Jacob Shabbetai Sinigaglia, Isaiah Raphael Azulai, David Abraham Vivanti, Isaac Raphael Tedeschi (19th century), and H. Rosenberg who published several monographs on local history.

During World War II, the Germans and the Italian Fascists demanded tributes to allow the Jews to live there. After the war, 400 Jews were left in town, and by 1969 the number dropped to 300. There are two synagogues, a Mikveh and two Jewish cemeteries: Monte Cardeto, the old one, and Tavernelle, the new cemetery.

In his book, La Cucina Veneziana, Giuseppe Maffioli writes that Jewish cooking had a great impact on the local cuisine and, despite their forbidden foods, the Jews had a more varied diet than the Christians. He cites that among the Jewish dishes adopted in Italy there were many vegetables ‘alla giudia’, meaning Jewish style, salt cod dishes, almond pastries, and puff pastry.

Precipizi, an Italian Jewish Hanukkah treat

Precipizi, an Italian Jewish Hanukkah treat

Today, most Italian Jews live in the large cities of Rome, Milan, and Turin. Many of the old historic communities that were once scattered throughout Italy have disappeared or have lost their identity, but the old Jewish recipes remain as a testimony to their existence. Looking at the alphabetical index of recipes in a book entitled, La Cucina Nella Tradizione Ebraica, a collection of recipes from members of the Jewish women’s ADEI WIZO organization: there are arancini canditi di Padova, baccald e spinaci all’uso fiorentino, biscotti di Ancona, biscotti senza burro; brassadel di Purim; buricchi di pasta frolla, budino di zucca gialla Veneto; cacciucco alla livornese and cuscusszi livornese; cefali in umido di Modena. Such recipes are a witness to once famous and thriving Jewish communities in Italy.

Carciofa alla Romana at Ba"Ghetto

Artichoke Hearts, Jewish style

What was it that made a dish Jewish?

Adaptations of local produce and recipes to comply with religious dietary laws meant that oil or goose fat were used instead of butter or pork fat for cooking. For the same reason, many dairy and vegetable dishes were developed to provide substantial meatless meals. The need to find substitutes for forbidden foods like pork and seafood resulted in the creation of such specialties as, goose prosciutto and salami and a white-fish soup. In the days when cooking revolved around the Sabbath and religious holidays, dishes that were chosen to celebrate these occasions acquired embellishments, such as coloring with saffron or sprinkling with raisins and pine nuts. The laws of the Sabbath, which prohibit any work on that day, gave rise to complex meals in one-pot to be prepared on Friday afternoon and left to cook overnight for Saturday. An example is the hamin toscano or polpettone difagioli—a veal loaf cooked with white beans, beef sausages, hard boiled eggs, and tomatoes. Centuries before Americans popularized pasta salads, Jews were the only Italians to eat cold pasta.

For Passover, ground almonds, potato flour, matzo meal, and matzos were used to make all kinds of pizzas, cakes, pies, dumplings, pancakes, and fritters. Numerous desserts are found in the Jewish Italian cuisine, like amaretti, marzapane, moscardini, mucchietti, scodelline, zuccherini, ciambellette, mustaccioni—to name a few. Certain foods became symbolic dishes to celebrate festivals, like Pollo Fritto, chicken dipped in batter and fried in oil, for Hanukkah.

Some of the Sites in Ancona

The marble Arch of Trajan, at the entrance to the causeway atop the harbor wall, in honor of the emperor who had built the harbor, is one of the finest Roman historical monuments in the Marche. However, most of its original bronze decorations have disappeared. It stands on a high podium with wide, steep steps and is flanked by pairs of fluted Corinthian columns on pedestals. It is a replica of the Arch of Titus in Rome, but taller, so that the bronze figures, Trajan, his wife Plotina and his sister Marciana, stand out as a landmark for ships approaching this Adriatic port.

The Lazzaretto (Laemocomium or “Mole Vanvitelliana”), planned by architect Luigi Vanvitelli in 1732, is a pentagonal building, built to protect the military defensive authorities from the risk of contagious diseases by incoming ships. Later it was used as a military hospital, then as a barracks. It is currently used for cultural exhibits.

The Food of Ancona

lts style of cooking is defined by fish and seafood along the coast, and vegetables, chicken, rabbit, snails, and truffles and other wild fungi in the hills and mountains. The coastal brodetto, or seafood stew, is seasoned with saffron and traditionally made with thirteen kinds of fish. 

Ancona is one of the biggest stockfish (dried salt cod) importers and Stoccafisso all’ Anconetana has a special place in the heart of Ancona people and in the history and tradition of this town.

This traditional Le Marche recipe involves soaking the fish for at least 24 hours and cooking it over bamboo canes to prevent the fish from sticking to the pan.

Seafood dishes are prominent in Ancona cuisine.

Creamy sauces made from chicken giblets are used liberally in Marche cooking. Pork recipes rely on generous chunks instead of the traditional thin prosciutto style servings. Since pork is so readily available, there are many types of sausages made in the Marche region. A hearty favorite local smoked sausage is ciauscolo, made with half pork, half pork fat and well seasoned with salt, pepper, orange peel and fennel seed. Olives grow well in this region and are served both on their own or stuffed with savory meat fillings. Grapes, grains, mushrooms and a wide variety of vegetables are found throughout the region.

Cheese-wise, Marche holds its own in the steep competition for great Italian dairy products. Casciotta d’Urbino is a sheep and cow milk cheese, hand-pressed into rounds that are then salted and cured in a moist environment, producing a velvety texture. Ambra di Talamello is made from goat or sheep or cow’s milk and is cured in a pit lined with straw, resulting in an earthy flavor. Cacio La Forma di Limone is a sheep’s milk cheese made with lemons, then formed into small balls (that look a bit like lemons). It is rubbed with a salt and lemon mixture and has a light lemon tang. Some excellent Pecorino cheeses can be found in the region as well.

Pasta in the Marche region is rich with eggs, with wide noodles being the most popular, such as, lasagna and pappardelle. The region’s signature dish, a pasta casserole with meat sauce, showcases flat pastas and savory meats. Other pastas like spaghetti alla chitarra, spaghettini, tagliatelle and maccheroncini have also found their way into Marche dishes.

Brodetto all’anconetana (Fish Soup Ancona Style)

Regional Specialties

Olive all’ascolana, green olives stuffed with ground meat, breaded, and fried until golden and crisp.

Ciauscolo, a rich, soft smoked salami, meant to be spread, not sliced.

Vincisgrassi, lasagna layered with prosciutto, chicken livers, sweetbreads, and white sauce.

Rabbit, cooked porchetta style (roasted in the style of porchetta) with fennel and salt.

Frustingolo, a dense fruit cake made with nuts and dried figs.

One of the most famous dishes from the La Marche region of Italy, Vincisgrassi, a type of lasagna, is very rich – some versions being even richer with the addition of sweetbreads and a pasta dough made with vin santo or marsala.

Make Some Ancona Inspired Recipes At Home

First Course

Tagliatelle with Shrimp

Servings 4

 Ingredients:

  • 3/4 lb fresh tagliatelle
  • 1/2 onion, finely choped
  • 2 cloves of garlic
  • 1 cup marinara sauce
  • 1/2 cup dry white wine
  • 1 tablespoon parsley, chopped
  • 1 lb. medium shrimp
  • 2 tablespoons extra virgin olive oil
  • salt

Directions:

Soften the onion over low heat in the olive oil and then add the finely chopped garlic without letting it brown.

Pour in the white wine and allow to evaporate. Blend in the marinara sauce.

Add the shrimp and cook until pink, about 3 minutes.

Cook the tagliatelle al dente. Reserve 1/2 cup pasta cooking water. Drain pasta and add to the shrimp mixture. Stir in pasta water and combine. Garnish with chopped parsley.

Wine & Tomato Braised Italian Chicken

Serves 4

 Ingredients:

  • 2 tablespoons olive oil
  • 1 –  3 1/2-pound chicken, cut into 4 pieces
  • 2 cups diced white onion
  • Salt and ground black pepper, to taste
  • 2 tablespoons minced garlic
  • 1 teaspoon chopped fresh thyme
  • 1 teaspoon chopped fresh marjoram
  • 1 teaspoon chopped fresh sage
  • 1 cup dry white wine
  • 6 cups peeled, seeded, diced plum tomatoes or equivalent canned
  • 2 tablespoons tomato paste
  • 2 tablespoons chopped flat-leaf parsley

Directions:

In a heavy ovenproof pan with a lid, heat 1 tablespoon olive oil over medium heat until hot.

Pat the chicken dry and add 2 pieces to the pan. Do not crowd the chicken. Cook until the chicken has browned on all sides, 5 to 8 minutes. Remove the chicken from the pan and set aside. Repeat with another tablespoon of olive oil and the remainder of the chicken.

Add the onions to the same pan and cook over medium heat, stirring occasionally, until soft, 8 to 10 minutes. Add the garlic, thyme, marjoram, and sage and stir. Add the wine and simmer for 2 to 3 minutes, scraping up the browned bits on the bottom of the pan. Add the tomatoes and tomato paste, stir to combine, and cook for 2 minutes.

Return the chicken to the pan and season with salt and pepper. Reduce the heat to low, cover, and simmer until the chicken is tender, 30 to 40 minutes. When tender, transfer the chicken to a warm platter, cover with foil, and set aside.

Skim off the excess fat from the braising liquid and reduce the sauce over high heat to a sauce-like consistency.

Taste and correct the seasoning, if necessary. Serve the sauce over the chicken and garnish with the parsley.

Dessert Course

Orange Cake, Ancona Style

Ouzo is an anise-flavored aperitif that is widely consumed in Greece and Cyprus, and a symbol of Greek culture.

Ingredients

  • 2 cups and 2 tablespoons flour, plus flour for dusting the pan
  • 3 eggs
  • 3 oranges and the peels, grated (no pith)
  • 4 tablespoons unsalted butter, room temperature
  • 1 cup sugar or sugar alternative
  • 2 tablespoons ouzo
  • 1 tablespoon whole milk
  • 2 1/4 teaspoons baking powder
  • 2 cups orange juice, mixed with 3 tablespoons sugar

Directions:

Preheat oven to 350°F. Spray a tube pan with cooking spray and dust with flour.

Put flour, eggs, grated orange peel, butter, sugar and ouzo in a food processor and process until all ingredients are incorporated.

Add milk and baking powder and process again to incorporate.

Pour mixture into prepared pan and place in upper, middle level of the preheated oven.

Bake for at least 45 minutes and the top of cake is golden.

Place pan over a wine bottle or other receptacle to cool slightly.

Loosen the edges of the cake with a sharp knife.

Invert onto a plate.

While cake is still warm, poke holes into it, using the end of a wooden spoon or similar implement.

Pour the sweetened orange juice into the holes, filling them to the brim.

Within an hour, the cake will have absorbed the juice.

Serve at room temperature.

Note: The cake will keep for up to a week in the refrigerator, fully covered by plastic wrap.

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Tuscan Hearth

According to Wikipedia, kabobs or kebabs, originated in Persia but were later embraced by most of the Middle East. There are many variations of kebabs around the world and the term shish kebab comes from the Turkish language literally meaning roasted meat skewers.  The kabob was a true to life solution for nomadic tribes who marinated unusual meats to tenderize them and remove their gaminess. The meat was then threaded onto skewers and roasted over a fire.

While the Turks created this delicious dish, their recipe spread across cultures in one form or another. Southeast Asian cultures have satay, Japanese call it yakitori, the French say brochettes and in Italy it is spiedini.

Italian grilling is for the most part fairly simple. Top-quality meats, with a light marinade, are grilled over hardwood coals. Grill several kinds of meat at one time, and you have a grigliata mista, or mixed grilled meats. It’s hard to beat, and that is why many Italians have a hearth in the cantinetta, the combination den and dining room where they entertain guests.

The concept behind spiedini, threading foods on a skewer and setting them over the coals or into the oven, is obvious, easy, and almost infinitely variable. In Italy they were originally made with sausage, chicken, beef or pork separated by pieces of bread and they were often prepared and sold that way by a butcher.  The one thing they lacked were vegetables but today spiedini or kabobs often include vegetables in the Italian preparation.

Fish Spiedini with Herbs – Spiedini di Pesce alle Erbe

Serves 4

The combination of salmon and monkfish works very well in these garlic and herb infused fish kebabsGrouper, red snapper, black cod (sablefish), striped bass, tilefish, turbot, orange roughy, Alaskan Pollock, sturgeon, hake (whiting) can also replace monkfish in a variety of recipes because they utilize the same cooking techniques.

Ingredients:

  • 3/4 pound skinless salmon fillet
  • 1/2 pound boned monkfish fillet
  • 2 tablespoons freshly minced marjoram
  • 2 tablespoons freshly minced tarragon
  • 2 tablespoons freshly minced thyme
  • 2 bay leaves
  • 1/4 cup olive oil
  • 1/3 cup orange liqueur
  • 1 clove garlic
  • Long skewers

Directions:

Cut the fish into 1-inch cubes. Put the fish in a glass bowl, pour the liqueur over it, cover it with plastic wrap, and chill it for an hour in the refrigerator, giving the bowl a shake every now and again.

While the fish is marinating, heat your grill.

Chop the herbs and the garlic. Put them in a small serving bowl with the olive oil, season with salt and pepper, and mix well.

Drain the fish and put the pieces on the skewers, alternating salmon and monkfish. Brush the kabobs with some of the oil mixture and reserve the rest for serving with the cooked kabobs.

Grill the kebabs for about 10 minutes, turning them often. Serve the fish kebabs with the herbed oil and a white wine, for example, an Alcamo from Sicily.

Chicken Spiedini

Spicy Chicken Spiedini Recipe – Spiedini di Pollo Piccanti

These Chicken Spiedini are also excellent to add to an antipasto platter.

18 Spicy Chicken Spiedini

Ingredients:

  • 2 1/4 pounds  skinless, boneless chicken breasts, cut lengthwise to obtain 18 pieces of chicken breast, about 3/4 inch wide and as long as possible
  • 1/3 cup olive oil
  • 1 clove garlic, peeled and crushed
  • Juice of a lime
  • 1 teaspoon fine grained sea salt
  • 1 teaspoon pepper, ideally freshly ground
  • ½ teaspoon crushed red pepper flakes
  • 1 teaspoon smoked paprika
  • 2 teaspoons sesame seeds
  • 18 skewers, each long enough to accommodate one piece of chicken

Directions:

If the skewers are made of wood, soak them in warm water for 30 minutes to prevent burning.

Put the sliced chicken breasts in a glass bowl large enough to hold them comfortably.

Gently heat the oil and the garlic in a saucepan for about 2 minutes; you want to heat the oil but not cook it. Remove and discard the garlic.

Mix the remaining ingredients into the oil and pour it over the chicken. Mix well and marinate the chicken for 30 minutes.

Thread one piece of chicken on each  skewer. Heat coals or a gas grill or a broiler, and cook the spiedini over high heat, turning them once or twice; about 5-7 minutes.

 

Bell Pepper and Pork Spiedini Recipe – Spiedini di Maiale e Peperone

Serves 4

Ingredients:

  • 1 1/4 pounds boned lean pork loin
  • 2 bell peppers of the colors you prefer, e.g. yellow and red
  • 1 large onion (sweet, such as Vidalia)
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • Skewers, 8-10 inches long

Directions:

If the skewers are made of wood, soak them in warm water for 30 minutes to prevent burning.

Cut the pork  into 3/4 inch cubes. Peel and cut the onion into 1 inch squares. Seed the peppers and cut them into 1 inch squares.

Skewer the meat and the vegetables, alternating between pork and vegetables.. While you’re doing this, heat your grill or broiler.

Whisk the olive oil, salt, and pepper in a bowl, and brush the spiedini with the mixture. Cook them for 10-15 minutes or until done, turning them occasionally.

Serve with a light, zesty red along the lines of a Sangiovese di Romagna.

Sausage And Shallot Spiedini – Spiedini alla Salsiccia

Serves 4

Ingredients:

  • 1 1/4 pounds fairly thin fresh Italian sausage (e.g. Luganega)
  • 1/2 pound peeled shallots or onions (they should be about the same diameter as the sausage)
  • 4 tablespoons dry white wine
  • 1 teaspoon dried oregano
  • 4 fresh bay leaves or basil leaves, if you cannot find fresh bay leaves, torn into pieces
  • 4 tablespoons olive oil
  • 4 skewers

Directions:

Combine the wine and oregano in a bowl. Cut the sausages into 1 1/4-inch lengths and steep them in the wine and oregano for about an hour.

Boil the shallots for 5 minutes in lightly salted water. Drain them and let them cool.

Heat your grill.

Drain the sausage pieces and skewer them, alternating with shallots, and putting a piece of bay leaf or basil between every other shallot and sausage (so each shallot and sausage is in contact with one piece of bay leaf or basil).

Brush the kebabs with the olive oil, paying special attention to the shallots (the sausages will be self-basting), and grill them for 15 minutes, turning them often and brushing the shallots again if need be. Serve them hot.

Surf and Turf Spiedini – Spiedini Con Manzo e Gamberoni

Serves 4

Ingredients:

  • 4 slices of beef fillet weighing about 6 ounces each
  • 12 jumbo shrimp 
  • 6 tablespoons olive oil
  • Juice of a lemon
  • 1/4 cup dry white wine
  • Salt and pepper to taste
  • 4 skewers

Directions:

Cut each piece of beef fillet into 4 equal pieces and put them in a bowl.

Shell the shrimp, leaving the tails on because having the tails will make them easier to eat and also makes for an attractive presentation.

Heat your grill.

Combine the lemon juice, wine, and olive oil and season the mixture with salt and pepper. Pour the sauce over the meat and marinate the meat for 15 minutes.

Add the shrimp, mix well, and marinate everything for another 5 minutes.

Remove the meat and shrimp from the marinade, reserving the liquid. Skewer the meat and the shrimp, alternating pieces of meat with pieces of shrimp.

Grill the kebabs over hot coals for 5-10 minutes (depending upon how well done you like your meat and shrimp), turning them often and basing them repeatedly with the marinade.

Serve with a rosé, for example, Bardolino Chiaretto.

Italian Vegetable Spiedini

While Italians do not generally add vegetables to their spiedini, you could grill a few skewers of just vegetables to accompany the meat or fish spiedini as a healthier approach.

Serves 4

Ingredients:

  • 2 small zucchini, sliced 1” thick
  • 2 small yellow squash, sliced 1” thick
  • 1/2 medium red onion, sliced into 1” pieces
  • 1/2 medium sweet yellow onion, sliced into 1” pieces
  • 1 large Yukon Gold potato, cut into 1”  cubes, skin on
  • 1 red bell pepper, cut into 1” pieces
  • 1 head garlic (prepare as directed below)
  • 8 oz. baby portabella mushrooms (also called crimini)
  • 16 cherry tomatoes
  • 4 tablespoons red wine vinegar or balsamic vinegar 
  • 4 tablespoons olive oil, plus extra for drizzling over garlic 
  • 1 teaspoon dried Italian seasoning mix, see post:http://jovinacooksitalian.com/2012/06/25/homemade-italian-sauces-marinades-and-seasoning-mixes/
  • Shredded fresh basil for garnish

Directions:

Soak wooden skewers in water prior to using or use metal skewers.

Wash vegetables and cut as directed. Skewer vegetables with similar cooking times together. Skewer potatoes by themselves. Skewer red peppers and onions together. Skewer squash and mushrooms together.

Whisk vinegar and 4 tablespoons olive oil together until emulsified and add Italian seasoning and salt and pepper to taste.

Trim a thin slice off the top of garlic, set on a piece of foil large enough to enclose the garlic and drizzle with olive oil. Wrap tightly and set on grill until garlic is soft.

Place skewers on grill. Baste with vinaigrette mixture. When veggies on the bottom side of skewer get dark grill marks, turn 90 degrees, and baste again, repeating until skewer is fully cooked.

Remove all vegetables and toss on large platter. Squeeze grill roasted garlic from head and toss with grilled vegetables.


We live in busy times. The demands of work and family and personal activities can leave one with little room to pay attention to a healthy diet. When it comes to food, a person on the go doesn’t always make the best choices. When you’re hungry, a fast food meal that takes a couple of minutes to order at a drive through window can be so much more appealing than one that takes much more time to plan and prepare. Fast food, also known as “junk food” is fine occasionally, but when it becomes a habit, it can lead to weight gain and health problems down the road.
According to WebMD, Not only are most fast food items not terribly healthy, one study indicates that there may be something about fast food that actually encourages gorging. This food is often low in fiber, high in fat, sugar and calories.  The draw of fast food is it is both quick and tasty, but unfortunately, it isn’t that great for your overall well being.


It may seem difficult to find quick healthy meals when you’re on the run,  but with a little thinking ahead, you can be well on your way to a healthier diet. If you are flustered just by the thought of cooking, you might start off by making healthier choices when you’re grabbing food to go. The Mayo Clinic outlines several tips for takeout food. They suggest keeping the calories down by watching the portion size, choosing the healthiest side dish available to you, going for fresh greens whenever possible, opting for grilled foods over fried items, asking for healthful substitutions such as low fat mayonnaise or dressing, and foregoing the sugary drink that often accompanies a fast food meal.


Of course, the best option is to think ahead. Become a meal planner. Choose quick healthy recipes that you can take with you and eat on the run. When you plan ahead you have the advantage of knowing exactly what you are eating. You have more control over your choices, and you can choose anything: fresh fruits and vegetables, whole grains and lean meats, even an extra treat from time to time. Instead of feeling the frustration of having to pick from a menu of unhealthy items, you truly get to have it your way. Planning meals can be fun, and there are plenty of fast healthy recipes available; you can find great resources for these online or by shopping in the cookbook aisle of your local bookstore. You can try the recipes for 5 weeknights below to get you started.

Garlic-Basil Halibut

Serve with sauteed zucchini and quick cooking brown rice.

Makes: 4 servings
Serving size: 5 ounces cooked fish

Ingredients:

  • 1 1/4 pounds fresh halibut or other white fish fillets (about 1-inch thick)
  • 4 tablespoons snipped fresh basil
  • 2 tablespoon melted butter, or Smart Balance Spread
  • 2 clove garlic, minced
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
Directions:

Pat fish dry with paper towels. Cut fish into 4 serving size pieces.
In a small bowl combine basil, melted butter, garlic, salt, and black pepper.
Brush mixture over both sides of fish.
Place fish on the unheated rack of broiler pan. Broil 4 inches from heat for 8 to 12 minutes or until fish flakes easily when tested with fork, turning once.

An stove top grill can also be used to cook the fish.

Pasta with Zucchini and Toasted Almonds

Serve with a green salad and bread sticks.

Yield: 4 servings

Ingredients:

  • 2 cups cherry tomatoes, halved
  • 2 tablespoons minced shallots
  • 1 teaspoon minced fresh thyme
  • 2 teaspoons fresh lemon juice
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 5 teaspoons extra-virgin olive oil, divided
  • 1 (9-ounce) package refrigerated linguine
  • 1 1/2 teaspoons minced garlic
  • 3 cups chopped zucchini (about 1 pound)
  • 3/4 cup less-sodium chicken broth
  • 3 tablespoons chopped fresh basil , divided
  • 1/3 cup (1 1/2 ounces) grated fresh Pecorino Romano cheese
  • 3 tablespoons sliced almonds, toasted

Directions:

1. Combine first 6 ingredients in a medium bowl. Add 2 teaspoons oil, tossing to coat.

2. Cook pasta according to package directions.  Drain well.

3. Heat a large nonstick skillet over medium-high heat. Add the remaining 1 tablespoon oil to pan, swirling to coat. Add garlic to pan; sauté 30 seconds. Add zucchini; sauté 3 minutes or until crisp-tender. Add broth; bring to a simmer. Stir in pasta and 1 1/2 tablespoons basil; toss well. Remove from heat; stir in tomato mixture. Place 1 1/2 cups pasta mixture in each of 4 bowls; top evenly with remaining 1 1/2 tablespoons basil. Sprinkle each serving with 4 teaspoons cheese and 2 teaspoons almonds.

Pork with Lemon-Caper Sauce

Serve pork with orzo and green beans.

Yield: 4 servings (serving size: 1 chop and 1 tablespoon sauce)

Ingredients:

  • 1/3 cup all-purpose flour (Wondra)
  • 1/8 teaspoon salt
  • 3 tablespoons Progresso Italian-seasoned breadcrumbs
  • 3 tablespoons shredded fresh Parmesan cheese
  • 1/4 teaspoon black pepper
  • 1 large egg white, lightly beaten or 3 tablespoons egg substitute
  • 4 (4-ounce) boneless center-cut pork chops (about 1/2 inch thick)
  • Cooking spray
  • 2 teaspoons olive oil
  • 1/2 cup less-sodium chicken broth
  • 1 tablespoon dry white wine
  • 1/4 teaspoon grated lemon rind
  • 1 tablespoon fresh lemon juice
  • 2 teaspoons capers, rinsed and drained

Directions:
1. Combine flour and salt in a shallow dish. Place breadcrumbs, cheese, and pepper in a shallow dish; place egg white in another shallow dish. Dredge pork in flour mixture, dip in egg white, and dredge in breadcrumb mixture. Coat pork with cooking spray.
2. Heat oil in a large nonstick skillet over medium-high heat. Add pork to pan; cook 4 minutes on each side or until done. Remove from pan; keep warm. Add broth and remaining ingredients to pan, scraping pan to loosen browned bits. Cook 2 minutes or until reduced to 1/4 cup (about 2 minutes).  Serve with pork.

Quick Italian Chicken with Roasted Peppers

Makes 4 servings.

Ingredients:

  • 2 green bell peppers and 2 red bell peppers, seeded and sliced into 1 inch strips
  • 2 teaspoons olive oil
  • 4 cloves garlic, chopped
  • 1/4 teaspoons crushed red pepper flakes
  • 1 onion, sliced thin
  • 16-oz. can no salt added diced tomatoes, undrained
  • 1 tablespoon dried Italian seasoning
  • 1/4 cup fresh Italian parsley, chopped
  • Salt and freshly ground pepper to taste
  • 1 cup low fat reduced-sodium chicken broth
  • 3/4-1 lb. boneless, skinless chicken breast

Directions:
Heat olive oil over medium-low heat in large skillet. Brown chicken breasts on each side and remove to a plate.

Sauté garlic and red pepper flakes for about 1 minute. Add onion and peppers and continue cooking until tender and soft, about 10 minutes.

Stir in tomatoes, Italian seasoning, parsley, salt and pepper, and broth.

Add chicken breasts to skillet. Increase heat to medium and simmer, uncovered for 10 minutes. Turn chicken breasts and continue simmering for an additional 10 minutes or until sauce is reduced by about half and chicken is cooked through. (Meat thermometer should read 170 degrees when inserted into center of breasts..)

Serve with mashed potatoes and ladle sauce over chicken and potatoes.


Soup and Sandwich Night

Make a quick soup and while it simmers, make the sandwiches.

 Escarole and White Bean Soup

Cook 3 chopped garlic cloves and some red pepper flakes in 1 tablespoon olive oil. Add 3 cups chicken broth, 1 head chopped escarole and simmer 15 minutes. Add 1 can low sodium white beans, parmesan and salt to taste.

Prosciutto, Fontina Cheese & Sun-Dried Tomato Piadina Sandwiches

An alternative to a classic panini is a piadina. Piadine are flat, almost tortilla-like bread that is from the Emilia Romagna region in Italy.   They are almost always grilled. Most of the same ingredients in a normal panini can be put in a piadina; just the bread changes.   Turkey or ham or grilled vegetables can be used in place of any of the ingredients below.  You can cook these sandwiches on a Panini Press or a grill.

4 Sandwiches

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 2 medium cloves garlic, smashed
  • 6 oz. baby spinach (about 6 lightly packed cups)
  • Kosher salt and freshly ground black pepper
  • 1-1/2 cups grated fontina cheese
  • 1/3 cup freshly grated Parmigiano-Reggiano
  • 8 oil-packed sun-dried tomatoes, drained and chopped
  • Two large pita breads, each split into two rounds
  • 8 very thin slices prosciutto, preferably imported

Directions

Heat the oven to 250°F. Heat the oil and garlic in a skillet over medium-high heat until the garlic starts to sizzle steadily and browns in places, about 2 minutes. Add the spinach, sprinkle with 1/4 teaspoon each salt and pepper, and cook, tossing, until just wilted, about 2 minutes. Transfer the spinach to a colander. Let cool a couple of minutes, discard the garlic, and gently squeeze out the excess liquid from the spinach.

In a medium bowl, toss the spinach with the fontina, parmigiano, sun-dried tomatoes, and 1/4 teaspoon pepper. Set the 4 pita halves on a work space and top each with 2 slices of prosciutto on one side of the bread. Top each evenly with the spinach mixture and fold in half. You will have four piadinas.
Brush sandwich very lightly with olive oil and place in your panini maker.  Follow directions for your maker. You can also grill the sandwich on a stove top grill pressing down on the sandwich with a large spatula.  Grill until lightly toasted. Turn sandwich and press.  Grill until toasted.  Transfer to a baking sheet and keep warm in the oven. Cook the remaining sandwiches in the same manner.

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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. 


When I was growing up, veal dishes were on our dinner table regularly and I know I did not even think about where veal came from in those days. My father would go to the butcher shop and bring home a couple of pounds of veal cutlets, proclaiming “how beautiful they were”. My mother usually breaded and fried the veal in oil; the basis for veal parmesan.  We usually just ate it as fried cutlets but occasionally with tomato sauce.  Most of the Parmesan style dishes are not found in Italy but have developed, over the years, into Italian-American cuisine.

In the first few months of my marriage, I decided to experiment with one of the veal scallopini dishes from my Ada Boni book. I made the Veal Scallopine with mushrooms and wine. My husband loved it; so I added it to my recipe box. Shortly after, we invited my in-laws for dinner and my husband wanted me to make this dish. I knew his mother liked Italian food but I wasn’t sure about his father. I asked what he liked to eat and my husband said he was “a meat and potatoes man”.  I thought, well, this will work. I always served it over pasta with 2 small cutlets per person, but I made a little extra that day and thought “just in case”.   When we sat down at the table for dinner, we passed the serving plates and my father-in law said he didn’t eat pasta. I said to my self, UH OH, as he proceeded to take several helpings of the veal and said , “it wasn’t bad.”  I was glad I made enough pasta for the rest of us.

Scallopine is an Italian dish made with thin ¼ inch slices of meat (traditionally veal) that are pounded with a mallet to approximately 1/8 of an inch. The veal used is generally taken from a muscle and is cut across the grain and trimmed of any fat. This makes veal scallopine a very low calorie cut of meat. Scaloppine is a fairly quick dish to prepare, since the thin slices of meat require very little cooking time. The classic veal scallopine is often dredged in flour with a few Italian herbs, salt and pepper, and then cooked in a skillet in oil and butter. There are a few traditional additions, such as capers and parsley and sometimes cooked mushrooms. White wine is added to the pan, once the meat is removed, to make a light sauce.

If lemon juice is added to scaloppine dishes then the dish would be called  piccata. Adding Marsala wine to scaloppine dishes is traditionally referred to as Veal Marsala. Using chicken or turkey breasts instead of veal can further reduce the fat content of veal scallopine; and if you reduce the amount of fat you cooked the meat in, you will have a healthy entree. Scallopini dishes are good quick fix dinners for busy weeknights. 

I know that veal is the traditional type of meat used in scallopini dishes in Italian cuisine but I prefer to use chicken, turkey, pork or fish in my recipes.  Animals were once confined to limit their movement; hence, the meat would be more tender and pale. In the past, Milk-fed veal came from calves up to 12 weeks old that had not been weaned from their mother’s milk, but veal of this quality is rare in today’s supermarket. Animal rights activists made the public aware of such practices in the 1980s.  For that reason, the consumption of veal was a source of controversy. In recent years, veal producers have attempted to make their system of production more humane.

Today, shoppers are more likely to find calves fed a nutritionally balanced milk or soy-based diet that is fortified with essential nutrients.  Many producers of veal are committed to animal friendly housing and humane treatment of their animals. The calves feed on a combination of milk and nutrient rich grains free of antibiotics. New facilities in America sometimes surpass strict European humanely raised standards. While the old veal was white and bland, the new veal is pink and flavorful.  Although veal is supposed to be leaner and more tender than beef, not all veal is made equally, and not all cuts carry the same level of quality.

According to the website, Organic: Love to Know, “A good way to tell if veal is humanely raised is simply by looking at it. If it’s pink, that most likely means the calf had an adequate supply of iron.” They conclude that this pink veal is sometimes called Meadow, Rose, Pastured, Free-range, and Grass-Fed.  The New York Times adds that you should look for the label “certified humane. ”These “Certified Humane” calves are now given abundant space free from harsh weather and given good, dry bedding. Furthermore, calves are kept in small groups with others of similar size and age, allowing each to receive the full care from the veterinarian or the farmer.  The pinker the meat, the older the animal was at slaughter and, therefore,  the meat may be tougher and stronger-flavored. If the meat is a reddish tone but still marked as veal, it may be a calf between 6 and 12 months and should more appropriately be called baby beef. Or, the calf may have been allowed to eat grains or grasses, which also darken the meat.  The choice is yours.

Anything you can make with veal, you can make with chicken, turkey, fish or pork. I will describe below the different preparations for the type of meat or poultry that you choose to use. To prepare the cutlets, you will need is a meat mallet with a smooth side. The flouring process is quite important.  The flour helps brown the meat, but also lends more texture to any sauce produced at the end. Without flour, the addition of canned tomatoes or fresh tomatoes is likely to result in a watery sauce. In the wine deglazing process of a traditional scallopine dish, the collection of flavorful bits that accumulate in the middle of the pan while cooking the meat, is made easier when the meat is flour coated.

Scallopini Preparation

Chicken Scallopine.

To serve four, start with four 6-ounce boneless and skinless chicken-breast halves.  Cut each breast crosswise on the bias into two equal pieces. Place the pieces between two sheets of plastic wrap and pound them with the smooth side of a meat mallet to a thickness of about ¼ inch. Proceed with the recipe.

Pork Scallopine.

To serve four, start with eight 3-ounce slices of boneless pork tenderloin completely trimmed of fat. Place the slices between two sheets of plastic wrap and pound them several times with a meat mallet to a thickness of about ¼ inch. Proceed with the recipe.

Turkey Scallopine.

To serve four, start with eight 3-ounce turkey cutlets. (Most turkey cutlets are sold pre-cut in supermarket meat cases; if not, use boneless turkey breasts and cut then into slices and come as close as you can to these weights.) Place the slices between two sheets of plastic wrap and pound them with the smooth side of a meat mallet to a thickness of about 1/ 4 inch. Proceed with the recipe.

Fish Scallopini

Fish is not pounded, so buy thin fillets (4 small white fish fillets (such as tilapia, flounder or sole), about 1 pound total).  Salt & pepper the fish.  Put them into a shallow dish and cover with milk. (Soaking in milk helps to freshen the fish). Set aside.  Lift out of milk and proceed with the recipe.

Technique

Use a small skillet that fits 2-3 cutlets at one time.  This way very little fat will be needed.  It is better to repeat the process with a second batch of cutlets. Cutlets are removed to a dish to be kept warm and the sauce is made in the pan after the cutlets are removed.  The sauce is then poured over the cutlets on the serving platter.

For each batch of 3 cutlets:

Flouring

  • 1/4 cup flour
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Season the scallopine with salt and pepper. Dredge in flour to coat both sides lightly and tap off excess flour.

Cooking

Heat 1 tablespoon olive oil in a small skillet.  Cook the cutlets until golden brown on the underside, about 3 minutes. Flip and cook until the second side is lightly browned, about 2 minutes. Remove to a platter and cover with foil. Repeat with remaining scallopine.

You will need the following ingredients for the sauce:

Number of Servings: 3

  • 1/2 cup fat-free, less-sodium chicken broth
  • 1/4 cup dry white wine
  • If you like the taste of Marsala, you can use that instead of white wine.  You may like red wine in the sauce for pork scallopini.
  • 2 teaspoons capers, rinsed and drained
  • 1 teaspoon butter
  • 1 tablespoons chopped fresh Italian parsley
If you like the taste of lemon, you can add 1 tablespoon of fresh lemon juice. The resulting dish is called Piccata.
Double the ingredients if you are making 6 cutlets.

Completing the Sauce                                                                                                                                                                                                                                   

Add all the sauce ingredients to the skillet, except the parsley.  Bring to a boil, reduce heat and simmer about 30 seconds.  Pour sauce over cutlet that are on the platter and sprinkle with parsley.  I like to serve scallopini with a green vegetable.


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



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