Most major scientific organizations encourage healthy adults to adopt a style of eating like that of the Mediterranean diet for prevention of major chronic diseases. Why? Because the Mediterranean diet incorporates the basics of healthy eating — along with the addition of olive oil and a glass of red wine — and other components that characterize the traditional cooking style of countries bordering the Mediterranean Sea. Most healthy diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats. Fatty fish — such as mackerel, lake trout, herring, sardines, albacore tuna and salmon — are rich sources of omega-3 fatty acids. Fish is eaten on a regular basis in the Mediterranean region. Be sure to add it to your diet on a regular basis.
Oven Baked Fish
2 cod, haddock or salmon fillets, about 6 oz. each
3 tablespoons extra-virgin olive oil, divided
1 garlic clove finely grated
2 plum (Roma) tomatoes, seeded and chopped
8 green olives, sliced
2 sprigs fresh oregano sprigs
Sea salt and black pepper
1/2 cup fresh breadcrumbs
Preheat the oven to 350°F (180°C). Make the fresh bread crumbs from several slices of bread by processing in a food processor
Pat the fish dry with paper towels. Coat the bottom of a small baking dish large enough to hold the fish in a single layer with 1 tablespoon of the oil.
Place the cod in the dish. Drizzle with 1 tablespoon of the oil. Season the fish lightly with salt and pepper.
Place the tomatoes, olives, garlic and oregano leaves on top of the fish.
Combine the crumbs with the remaining 1 tablespoon of oil and use a spoon to sprinkle the bread crumbs evenly over the fish and vegetables.
Bake until the topping is golden brown and the fish is cooked about 20 minutes. Serve immediately.
Lemon Rice Pilaf
1 tablespoon extra virgin olive oil
1 garlic clove, minced
1/2 sweet onion, finely chopped
1 1/2 cups long grain white rice (uncooked)
1 1/4 cups low-sodium chicken broth
1 cup water
½ teaspoon salt
1 large lemon to yield 1 teaspoon zest + 3 tablespoons lemon juice
4 tablespoons finely chopped parsley
Heat oil over medium heat in a saucepan. Add garlic and onion. Cook for 5 minutes or until tender.
Add rice, stir and cook about 2 minutes. Add broth, salt, and water. Place lid on, bring to a simmer then turn the heat down to low.
Cook for 12 minutes or until the water is evaporated. Remove the saucepan from stove and rest for 10 minutes with the lid on.
Remove the lid. Add the lemon zest, lemon juice, parsley and black pepper to taste. Stir well and serve.
1 tablespoon butter
1 small shallot. finely diced
1 clove garlic, minced
1 (10 oz) package frozen chopped spinach, thawed and drained or equivalent fresh
1-ounce cream cheese
1/4 cup heavy cream
2 tablespoons grated Parmesan cheese
Salt and pepper
Saute the garlic and shallot in the butter in a medium saucepan. Mix in the spinach and cook on low heat, covered about 5 minutes. Remove to a bowl and keep warm.
Add the cream cheese, heavy cream, and parmesan cheese to the saucepan. Cook on medium heat until the cream cheese is melted. Whisk until smooth.
Add salt and pepper to taste. Add the spinach mixture and mix well. Reheat over low until the spinach is hot. Serve immediately.