Healthy Mediterranean Cooking at Home

Category Archives: Fish

Risotto al Limone

I adapted this recipe from Da Filippo Restaurant in Sorrento, Italy. Leftover risotto is excellent for making Arancini {Rice Balls{.

Lemon Risotto

Serves 4

Ingredients

3 tablespoons butter, divided
1 onion, finely chopped
1 3/4 cups arborio rice
3 ½ cups water
1/2 cup lemon juice
⅓ cup heavy cream
1 tablespoon finely grated lemon zest plus additional for garnish
1/2 cup grated parmigiano-reggiano cheese
Garlic shrimp, recipe below
Salt to taste

Directions

Bring the water to a boil over high heat on a back burner. Remove the pot from the heat and add the lemon juice, keep warm.

Heat2 tablespoons butter in a heavy-duty medium pot over medium heat. Add shallot and cook until softened, about 2 minutes. Add rice and cook, stirring constantly, until translucent, about 3 minutes.

Add 1 cup of lemon water to the rice, using a ladle, and cook, stirring constantly, until the water is, absorbed, 2±3 minutes. Repeat this process with the remaining lemon water until the rice is al dente.

Add cream and grated lemon zest and cook, stirring constantly, for 2 minutes more. Remove from the heat, stir in remaining butter and Parmigiano-Reggiano, and season to taste with salt. (If risotto seems too thick, add more water to adjust to desired consistency.)

Spoon risotto onto individual plates, garnish with lemon zest, and top with Garlic shrimp.

Gamberi in Padella


Garlicky Pan-Roasted Shrimp)

4 servings

Ingredients ts

1/2 pound large shrimp, peeled and deveined
1/4 cup extra-virgin olive oil
2 large cloves garlic, grated on a Microplane
Pinch of dried red-pepper flakes
1/4 teaspoon salt, or to taste
2 tablespoons dry white wine
1 tablespoon chopped fresh Italian parsley

Directions

In a large skillet over medium heat, warm the olive oil. Add the garlic and hot pepper and sauté gently until the garlic softens but is not browned about 2 minutes. Add the shrimp and sauté, turning once, until they are opaque, about 2 minutes on each side. Add the wine, stir and cook for an additional 30 seconds to allow alcohol to evaporate. Remove the pan from the heat. Sprinkle with parsley and serve with the risotto.

Kale With Garlic and Olive Oil

4 servings

Ingredients

2 large bunches of kale (about 1 1/4 pounds)
Salt, preferably kosher salt
2 tablespoons extra virgin olive oil
2 garlic cloves, minced
Freshly ground pepper

Directions

Bring a large pot of water to a boil while you stem the kale and wash the leaves in two rinses of water. When the water comes to a boil, add a generous amount of salt and the kale. Blanch for four minutes, until the kale is tender. Transfer to a colander, drain and squeeze the water from the leaves. Chop coarsely or cut in strips.

Heat the oil over medium heat in the same pot. Add the garlic and cook, stirring, until the garlic is fragrant, 30 to 60 seconds. Add the kale and stir for a couple of minutes, until the kale is coated with garlic and oil. Add salt and pepper to taste. Remove from the heat and serve


The traditional pizzaiola sauce is made with just tomatoes but I like to add peppers and onions.

4 Servings

Ingredients

1/4 cup extra virgin olive oil
3 garlic cloves, pressed or finely chopped
1 small onion, finely chopped (about 1/3 cup)
1 yellow bell pepper, diced
1 green bell pepper, diced
1 teaspoon salt
1 teaspoon dried Italian seasoning
One 14-ounce container of chopped Italian tomatoes
6 fresh basil leaves, finely chopped
2 tablespoons finely chopped fresh flat-leaf (Italian) parsley
1 lb cod fillets, cut into 3-inch pieces

Directions:

Warm the olive oil in a deep skillet over medium heat. Add the garlic, onion, 1/2 teaspoon of the salt, the dried seasoning. Cook, stirring, until the onion is soft, 2 to 3 minutes. Add the peppers and cook for an additional 5 minutes.

Add the tomatoes, basil, parsley, and the remaining 1/2 teaspoon salt and cook for 3 to 5 minutes.

Add the cod fillets and ladle some of the sauce over the fillets. Cover, reduce the heat to medium-low, and simmer for 10 minutes or until just cooked through.

Oven-Fried Zucchini Sticks

2 servings

Ingredients

1 large zucchini
1 egg
1/3 cup AP flour
½ teaspoon salt
½ teaspoon pepper
1 cup Italian seasoned panko bread crumbs
½ cup grated Parmesan cheese
Olive oil

Directions

Preheat oven to 450 °F.

Cut zucchini into fry size pieces about 2 1/2 inches long.
Beat egg with a splash of water.
Season the flour with ½ teaspoon salt and pepper.
Dust zucchini with flour.
Dip in beaten egg.
Coat with Panko bread crumbs mixed with Parmesan cheese.
Place on a greased cookie sheet, careful not to crowd, and drizzle with olive oil.
Bake for 10 minutes. Turn the zucchini sticks and bake for another 10 minutes or until crispy and lightly browned. Sprinkle with additional Parmesan cheese before serving. if desired.


 

2 servings

Ingredients

2 small baby bok choy, trimmed and halved lengthwise
2 tablespoons chicken broth
1 tablespoon oyster sauce
1 tablespoon soy sauce
1 tablespoon brown sugar
1 tablespoon cornstarch
1 teaspoon toasted sesame oil
1 tablespoon Chinese rice wine or dry sherry
1 tablespoon chili garlic sauce
1/.4 teaspoon red chili flakes
2 tablespoons peanut oil/ divided
12 medium shrimp, peeled, deveined
6 sea scallops
½ teaspoon Kosher or sea salt, divided
2 slices fresh ginger, 1⁄4 inch thick, peeled and crushed with a knife
1 large clove garlic, sliced
1 scallion. minced

 

Directions

In a small bowl, whisk together the broth, oyster sauce, soy sauce, sugar, cornstarch, sesame oil, rice wine, and chili paste.

Cut the scallops horizontally in half so that all the pieces are about 1/2 inch thick
Cu the shrimp in half lengthwise. Pat the seafood dry with paper towels.

Heat a large skillet with a cover over high heat until a drop of water sizzles on contact and add 1 tablespoon of the peanut oil,

Carefully add the scallops and shrimp in a single layer. Cook undisturbed 1 minute, letting the scallops begin to sear. Sprinkle on 1/4 teaspoon of the salt and stir-fry for 30 seconds or until the scallops and shrimp are opaque but not cooked through. Transfer the seafood to a plate.

Add the remaining 1 tablespoon peanut oil to the wok and add the ginger and cook for 30 seconds, then add the bok choy, garlic, ¼ teaspoon salt, and the chili flakes. Stir-fry, adjusting the heat to prevent scorching until the bok choy begins to soften, 2 minutes. Turn the heat to low and cover the pan. Cook the bok choy for about 5 minutes. Tuen the bok choy over and cook for another 2-4 minutes until very soft. Remove the cover.

Stir the oyster sauce mixture to recombine and add to the skillet, Stir-fry the bok choy for one minute, and place two bok choy halves in each of two serving bowls. Return the seafood to the pan and stir-fry until they are fully cooked and coated in the sauce for about 2 minutes. Evenly divide the seafood over the bok choy in each bowl. Sprinkle each with minced scallions and serve with rice if desired.


If you do not have an air fryer use the broiler. You may need a few more minutes for cooking depending on how well you like your fish cooked. Salmon and swordfish also work in this recipe.

Air Fryer Tuna Kabobs

Sauce
1/2 cup olive oil
2 tablespoons lemon juice
2 teaspoons minced garlic
2 teaspoons dried thyme
2 teaspoons dried oregano
1 teaspoon fennel seeds, crushed
1 teaspoon ground coriander
1 teaspoon salt
1/2 teaspoon black pepper

Kabobs
2 fresh tuna fillets, about 6 oz each cut into 1-inch cubes
1 red bell pepper, cut into 1-inch cubes
1 medium zucchini, cut into 1-inch cubes
½ red onion, cut into 1-inch cubes
Bamboo sticks soaked in hot water or metal skewers that fit your fryer
4 oz cooked thin spaghetti

Directions

 


Combine the sauce ingredients in a mixing bowl and set aside.
Thread the tuna on two long skewers. Thread the vegetables on 4 skewers, alternating the vegetables. Place the skewers on a platter and brush with some of the sauce. Let the skewers rest at room temperature for 15 minutes.
Preheat your air fryer to 350 degrees F and heat for 5 minutes.
Place the prepared skewers into the air fryer basket for 4 minutes. Brush with the sauce and turn the kabobs over. Brush that side with sauce. Cook for 4 to 6 minutes more depending on how well cooked you like your fish.
spread the cooked spaghetti on a platter. Place the kabobs on top of the spaghetti and pour the remaining sauce over the kabobs. Swerve immediately.


PanSeared Filet Mignon and Crabmeat Stuffed Lobster Tails

For the steak
2 Filet Mignons, 1 inch thick
1 tablespoon steak seasoning
2 tablespoons butter

For the lobster
2 frozen lobster tails, 5 ounces each
1/2 cup dry white wine
Lemon wedges

Crabmeat Stuffing:
2 tablespoons butter, salted
2 tablespoons minced onion
1/4 teaspoon minced garlic
1/2 cup panko crumbs
1/2 cup jumbo lump crabmeat, picked over for shells and cartilage
Pinch salt
Freshly ground white pepper, to taste
1/4 teaspoon lemon zest
2 teaspoons olive oil

Directions

Thaw lobster 1 to 2 days in the refrigerator or place in a clean bowl under cool running water until completely thawed.

To make stuffing:
Melt butter in a small saucepan or saute pan. Add onion and garlic and cook until onion is translucent. Do not brown. Fold in panko, crabmeat, salt, white pepper, lemon zest, and olive oil.

Heat oven to 450 degrees F.

Split top side of lobster shell down the center with scissors, keeping tail fan intact. Pull shell open; lift tail meat, leaving it attached at the end, and lay over top of the shell, “piggyback” style. Make a cut down the center of the meat 1/4-inch deep. Season with salt and pepper.

Pour wine into a small baking dish. Place lobster tails in the dish. Spoon stuffing over top of the meat. Bake 10 to 12 minutes in the center of the oven, until the meat, turns from translucent to opaque (white).

Remove from the oven and drizzle pan juices lightly over the lobster. Serve with lemon wedges

To cook the steaks

Season the steaks with steak seasoning, rubbing the spices into the steaks. Let rest until room temperature.
Heat a small ovenproof skillet and add the butter.
Sear filets for 2 minutes on each side, until you see a golden-brown crust form.
Place the full skillet with filets onto the center oven rack to finish cooking. Place the skillet in the oven at the same time you put the lobster in the oven.

The best temperature for a filet mignon is, generally, medium-rare, which will give them a slight pinkness in the center. To cook to this temperature, your steaks should read 130-degrees with a meat thermometer before removing them from the oven. Shoot for 120-degrees for rare and 140-degrees for medium. After they’ve finished cooking, place the steaks on a plate and cover loosely with foil for about 10 minutes to rest.

Twice-Baked Potatoes

Directions

1 large russet potato (about 10 to 12 ounces each)

Extra-virgin olive oil, for brushing

Kosher salt and freshly ground black pepper

1/4 cup sour cream

2 tablespoons heavy cream

2 tablespoons unsalted butter, at room temperature

1 scallion, minced

Paprika, for sprinkling

Directions

Bake the potato early in the day. Preheat the oven to 400 degrees F. Prick the potatoes all over with a fork. Brush lightly with the oil and sprinkle with salt and pepper. Roast on a sheet tray until tender, 50 minutes to 1 hour. Cool enough to handle.

Slice the potatoes lengthwise and scoop the potato flesh into a medium bowl, leaving a 1/4-inch shell all around. Season the insides of the potato shells lightly with salt and pepper. To the bowl with the potato, add the sour cream, half-and-half, and butter and mix until almost smooth. Season with salt and pepper to taste. Stir in the scallion. Mound into the potato shells. Place on a baking sheet. Refrigerate if not baking right away,

Remove from the refrigerator about 30 minutes before baking. Place in the oven at the same temperature set for the steak and lobster ten minutes before the steak and lobster.

Bake until heated through, about 20 minutes. Sprinkle with paprika and serve.

Spinach Salad with Cherries, Walnuts And Blue Cheese

Spinach Salad
¼ small red onion, sliced thinly and soaked in water for 10 minutes, and drained.
8 cups clean spinach leaves
½ cup dried cherries
¾ cup crumbled blue cheese
¾ cup roughly chopped toasted walnuts

Vinaigrette Dressing
3 tablespoon olive oil
1 tablespoon sherry vinegar
salt and pepper to taste

Salad
Pre-heat oven to 350F
Spread walnuts on a baking sheet and place in the oven for 6 minutes. Stir around and roast for another 3-4 minutes ensuring they don’t overcook. Let cool. This step can be done earlier in the day.

Combine the spinach, onion, and cherries n a large bowl and toss to combine.

Vinaigrette Dressing
Combine all ingredients and whisk to combine.
Taste and add salt and pepper until it’s to your liking.
Add dressing to salad and toss to coat, gently add the cheese and walnuts and serve.

 


Codfish Cakes with Roasted Red Pepper Sauce

Makes 12 medium cakes

2 russet potatoes, peeled and cubed
1 lb cod fillets or any white fish fillets you like
1/2 teaspoon salt
1/4 cup Greek yogurt
1/4 cup chopped fresh parsley
1 egg, beaten
1/2 teaspoon dried Italian seasoning
1 tablespoon freshly squeezed lemon juice
1 cup plain panko crumbs
1 large clove of garlic, grated
1/4 teaspoon freshly ground black pepper
1/4 cup olive oil, divided
Kale sauteed with garlic
Roasted Red Pepper Sauce, see below

Directions

Cook the potatoes in boiling salted water. Drain and mash.

Put about an inch of water in the bottom of the large nonstick skillet and bring to a simmer over medium-high heat. Season fish with 1/4 teaspoon of the salt and add it to the pan. Cover the pan and simmer fish over low heat until just done 6 to 8 minutes.

Remove Fish from the pan with a slotted spoon and drain on paper towels. Pour out the water and dry the pan.

Allow fish to cool slightly, about 5 minutes, and pat completely dry. Place in a mixing bowl and flake the fish with a fork. Add mashed potatoes.  yogurt, parsley, egg, Italian seasoning, lemon juice, garlic, pepper, and remaining 1/4 teaspoon salt. Stir to combine.

Shape mixture into 12 (¼ cup) round cakes. I prefer smaller portions but if you would like larger cakes use a ⅓ or ½ cup measure. Freeze extra cakes for another meal. They heat well in a hot oven.

Coat cakes in panko. If you have time refrigerate cakes up to 4 hours before cooking. Chilling for a while actually helps them hold together and keep their shape.

Heat 2 tablespoons of the oil in the skillet over medium heat. Add 6 cakes and cook until brown and crisp, 2 to 3 minutes. Turn cakes, and cook until golden brown on the other side, 2 to 3 minutes longer. drain on paper towels. Repeat with the remaining cakes and oil. Serve hot with roasted red pepper sauce and sauteed kale.

Roasted Red Pepper Sauce

In a blender, puree 1/2 cup roasted red bell pepper (jarred is fine) with 1 clove garlic, 1 tablespoon balsamic vinegar, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper. Add 1/4 cup olive oil and blend.

For the kale

2 tablespoons olive oil
1 garlic clove, peeled, sliced
2 bunches kale, washed, stalks removed, roughly sliced, blanched for 2-3 minutes in salted water, drained
Salt and freshly ground black pepper
2 tablespoons fresh lemon juice
Heat the oil in a deep skillet over medium heat and add the garlic. Stir-fry for one minute, then add the kale and stir-fry for 4-5 minutes, or until tender. Add the lemon juice and season, to taste, with salt and freshly ground black pepper.


Ingredients

4 servings

4 tablespoons extra virgin olive oil
1 large sweet onion, diced
2 celery ribs, diced
1 teaspoon salt
½ teaspoon black pepper
4 large garlic cloves, minced
½ teaspoon dried thyme
¼ teaspoon red pepper flakes
½ cup dry white wine
1 28-oz can whole cherry tomatoes
1 cup seafood broth
2 tablespoons capers
2 lb skinless sea bass fillet, about 1 ½-inch thick, cut into 4 pieces
8 large fresh or frozen medium shrimp, peeled and deveined
12 large sea scallops
1 teaspoon dried oregano, crushed
½ cup chopped fresh parsley leaves stems removed
Crusty Italian bread for serving

Directions

Heat the olive oil in a large deep skillet with a cover over medium heat. Add onions, celery/ Cook, stirring regularly until softened (about 4 minutes). Add thyme, red pepper flakes, and garlic and cook briefly until fragrant (about 30 more seconds).
Stir in the white wine. Bring to a simmer, and cook for 2 minutes. Add the tomatoes, broth, salt, pepper, and capers. Cook for 20 minutes over medium heat until flavors combine.


Pat the fish dry and season lightly with salt and pepper. Insert the fish pieces into the cooking liquid, and give everything a gentle stir. Bring to a simmer and cook for 5 minutes. Turn the heat off and cover the skillet. Let sit off the heat for another 5 minutes so that the fish will finish cooking. Fish should be flaky when gently pulled apart with a paring knife. Finally, stir in the chopped parsley.
Ladle the hot fish stew into serving bowls. Serve with your favorite crusty bread.


 

Fish and chips are traditionally sold wrapped in paper to soak up all the grease–because they are deep-fried in oil. To cut the calories and reduce the fat, bake the fish along with the potatoes. Serve with coleslaw and malt vinegar or lemon wedges. I included my recipe for Tartar sauce in case you prefer that with the fish.

FISH AND CHIPS

4 servings

Ingredients

6 tablespoons extra-virgin olive oil, divided
1 1/2 cups panko bread crumbs
1 ½ teaspoons minced thyme
1 large garlic clove, grated on a Microplane or minced
1 teaspoon black pepper, divided
¼ cup Dijon mustard
2 large eggs
1 ¼ cups all-purpose flour
1 ¼ pounds skinless wild-caught cod, or other white fish fillets, cut into 1-inch-thick strips
1 ½ teaspoons kosher salt, divided
1 ½ pounds russet potatoes (about 3 large), peeled, cut into 1/4-inch-thick sticks

Prepare the fish and chips:

Arrange 2 oven racks in the top and bottom third of the oven. Place a large rimmed baking sheet on the lower rack and heat the oven to 500 degrees.

Grease an oven-safe wire rack with oil and place it over another rimmed baking sheet.

In a shallow dish combine 2 tablespoons of oil, panko, thyme, garlic, and 1/2 teaspoon pepper.
In a separate shallow bowl, whisk together mustard and eggs. Place flour in a third bowl.
Season fish with 1 teaspoon salt and 1/2 teaspoon pepper. Dredge each piece of fish in the flour, then the mustard mixture, then the panko mixture, making sure it is well coated with each one before moving to the next. Transfer fish to the pan with the wire rack.

In a large bowl, toss together potatoes, the remaining 4 tablespoons oil, 1/2 teaspoon salt, and 1/2 teaspoon pepper. Carefully spread potatoes out on the preheated baking sheet and return to the oven’s lower rack. Roast until slightly golden and crispy, tossing after 15 minutes.
Reduce oven temperature to 425 degrees and transfer the second pan, with the fish still on the wire rack, to the oven’s top rack. Bake until fish is flaky and golden and potatoes are well browned and tender, about 10 to 15 minutes more.
Salt the fish and potatoes immediately after removing them from the oven. Serve hot, with tartar sauce alongside for dipping, if desired.

Homemade Coleslaw

Ingredients

16 oz package of coleslaw mix

Dressing
1 teaspoon honey or another sweetener
1/4 teaspoon each salt and pepper
1/4 teaspoon celery seed
2 tablespoons mayonnaise
2 tablespoons sour cream
2 tablespoons heavy cream
1 teaspoon white wine vinegar
1 teaspoon lemon juice

Directions

In a medium serving bowl with a cover, combine the dressing ingredients using a whisk.
Add the shredded cabbage, carrot, and scallions and stir gently to mix.
Refrigerate for several hours before serving.

Homemade Tartar Sauce

3/4 cup mayonnaise
2 tablespoons chopped sweet pickle relish
2 teaspoons dried dill
1 tablespoon minced scallions (white and light green parts only)
2 teaspoons chopped capers
2 teaspoons freshly squeezed lemon juice
2 teaspoons Dijon mustard
Salt and pepper to taste

For the tartar sauce:

In a medium bowl, mix together mayonnaise, relish, dill, scallions, capers, lemon juice, mustard, salt, and pepper. Set aside in the refrigerator until ready to use.


4 servings

Topping:
2 tablespoons olive oil
1/4 cup panko breadcrumbs
1/4 teaspoon kosher salt
1/4 cup freshly grated Parmesan cheese

Pasta:
Kosher salt
8 oz bucatini or spaghetti
1 tablespoon olive oil, plus more for serving
4 slices applewood-smoked bacon, diced
2 large cloves garlic, peeled and smashed
1/2 teaspoon red pepper flakes
2 Roma tomatoes, seeded and diced
¼ cup finely diced red onion
1/2 cup white wine
(1 pound or 1 bag or 30) small clams, cleaned
1/4 cup chopped fresh Italian parsley

Directions

For the topping: Heat a small skillet over medium heat. Add the olive oil and breadcrumbs and toast, stirring often, until golden brown and crispy. Season with salt. Set aside to cool. Stir in the Parmesan.

For the pasta: Bring a large pot of salted water to a boil. Cook the pasta for 3 minutes less than the package directions, about 9 minutes. Drain well, reserving 1/4 cup pasta water.

Put the olive oil and bacon in a large skillet over medium heat. Cook, stirring often, until browned and crispy, about 8 minutes. Add the garlic and red pepper flakes and cook an additional minute. Add the tomatoes and red onion; toss to coat. Deglaze with the white wine and add the clams. Cover the skillet with a lid and shake gently. Cook until all the shells have opened, 2 to 3 minutes. Remove the clams to four individual pasta bowls, discarding any unopened clams.

Add the pasta to the skillet and toss in the sauce. Add the reserved pasta water to create a loose sauce. Toss with the parsley. Scoop equal amounts of pasta and sauce over the clams in the pasta bowls.

Sprinkle each with the breadcrumb topping. Serve with a drizzle of olive oil and ciabatta br+ead.


2 servings-double for 4 servings

Ingredients

5 ounces spaghetti
3 tablespoons extra-virgin olive oil, divided
3 cloves garlic, chopped
1 shallot, minced
1 teaspoon anchovy paste
¼ teaspoon crushed red pepper
3 tablespoons fresh-squeezed lemon juice
8 oz salmon fillet
2 tablespoons chopped fresh parsley
¼ teaspoon salt
2 tablespoons plain panko breadcrumbs, toasted
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Direction

Heat 1 tablespoon oil in a large deep skillet. Add the salmon fillet and saute on both sides until cooked about 2-3 minutes per side. Remove to a plate, break into large pieces, and set aside.
Cook pasta according to package directions. Drain, reserving 1/4 cup pasta cooking water.

Add the remaining oil, garlic, anchovy paste, crushed red pepper, and lemon juice to the skillet. Heat over medium-high heat until sizzling, about 3 minutes. Add the reserved pasta water, drained pasta, salmon, and salt. Cook, stirring, until the sauce coats the pasta, about 2 minutes. Divide between two pasta plates, top each with breadcrumbs and parsley. Serve immediately.

Leaf Lettuce Salad with Orange Vinaigrette

2 servings

Ingredients

1/4 cup extra-virgin olive oil
1 orange
2 minced scallions
1/4 teaspoon salt
¼ teaspoon black pepper
¼ teaspoon dried oregano
4 cups leaf lettuce
1 cup of green olives

Directions

In a medium salad bowl whisk together the olive oil, the orange segments and juice from the orange, scallions, salt, pepper, and oregano. Add the olives and lettuce. Mix well and serve in individual salad bowls.



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