Healthy Mediterranean Cooking at Home

Category Archives: Fish


Garlic Butter Recipe

8 tablespoons (1 stick) unsalted butter at room temperature
4 cloves garlic, grated
4 sprigs fresh parsley
1 teaspoon kosher salt


Place 1 stick of unsalted butter in a mixing bowl. Add remaining ingredients and mix well. Set aside to use in the recipes below.

Sea Scallops with Orange and Rosemary

Serves 4


4 tablespoons garlic butter
2 tablespoons finely chopped shallots
1 lb dry-packed large sea scallops
Tempura flour or all-purpose flour, for dredging
Sea salt and freshly ground pepper to taste
1/2 cup dry white wine
1/2 cup fresh orange juice (from about 1 large orange)
1 tablespoon grated orange peel, preferably organic
1 tablespoon chopped fresh rosemary


Heat 2 tablespoons of garlic butter in a large skillet over medium-high heat.

Pat scallops dry with paper towels. Dredge very lightly with flour, and season with salt and pepper.

Add Scallops to the skillet and cook for 1 minute. Turn the scallops over and cook the other side for 2

minutes; remove to a bowl.

Add the remaining garlic butter to the skillet and sauté the shallots.

Add wine, orange juice, and orange peel to the skillet (the sauce will sizzle and steam). Bring to a boil, and reduce until thickened about 5 minutes. Taste for sweetness; add more salt, and pepper if necessary.

Return shallops to pan heat through and coat with the sauce. Sprinkle with rosemary, and serve with Creamy Garlic pasta and a sal; ad.


Creamy Garlic Pasta


8 ounces (25 g) of dried pasta such as spaghetti, linguine, or any other long or short pasta I used spinach fettuccine.
4 tablespoons Garlic Butter, see recipe above
½ cup grated parmesan cheese
¼ cup chopped fresh parsley
Salt and pepper to taste


Cook pasta according to package instructions. Reserve ½ cup pasta cooking water.
In the empty pasta pot, add the garlic butter and heat over low. Add the pasta, pasta water, and remaining ingredients. Mix well and serve with the scallops.


1 lb. Haddock fillets
2 tablespoons mayonnaise
1 cup Italian Italian-flavored breadcrumbs
1/2 teaspoon. Paprika Powder
1/2 teaspoon Salt and pepper
½ cup prepared marinara sauce
4 slices of fresh mozzarella cheese


Preheat the oven to 350°F (180ºC). Oil a glass baking dish large enough to hold the fillets in a single layer.

Cut the haddock into two fillets. Pat it dry with a paper towel and season with salt and pepper. Place on a plate.
In a bowl, mix breadcrumbs and paprika. Brush the fillets with mayonnaise and press into the breadcrumbs. Turn the fillets over brush with the remaining mayonnaise and dredge in the remaining breadcrumbs. Place the breaded fillets in the prepared baking dish.

Bake for 15 minutes. Remove the baking dish from the oven divide the marinara sauce and cheese between the two fillets and bake for 10 more minutes until the sauce is hot and the cheese is melted.

Serve with spaghetti and a salad.



Black cod, also known as Sablefish and Butterfish, is a gourmet fish with a rich, buttery flavor and delicate, silky texture. It is found on the menus of the world’s most exclusive seafood restaurants. While it is known as a delicacy in many countries, it is especially popular in Japan.


Black Cod is found along the northeastern Pacific Ocean from northern Mexico to Alaska but is most commonly found in Alaska. Alaskan black cod stands apart from their regular cod thanks to the frigid waters of Alaska. The cold temperatures result in higher fat content, making for a richer flavor and more Omega-3 fatty acids. Additionally, Alaskan black cod is sustainably sourced and special provisions are in place to ensure the Alaskan fish populations remain at healthy levels, preventing overfishing.

Baked black cod is especially easy to cook and requires minimal work on your part. Here is how I like to cook black cod. You won’t believe how delicious this fish is compared to other varieties.


Black cod fillets Poached in Garlic, Lemon, Butter Sauce

2 servings


2 (6-ounce) Alaska sablefish (black cod) fillets
2 tablespoons flour
Salt and pepper to taste

Garlic, Lemon Butter
4 tablespoons unsalted butter melted
1 tablespoon minced garlic
1 teaspoon salt
1 tablespoon chopped chives
1 tablespoon lemon juice

2 servings of Mashed Potatoes


Sprinkle the fish with salt and pepper and lightly dredge in the flour. Set aside
Combine the ingredients for the Garlic Lemon Butter sauce in a medium skillet.

Bring the sauce to a simmer, and add the fish skin-side up. Cover the pan. Cook for 12 minutes, carefully turning once after 6 minutes.

The recommended temperature for cooked fish is 140°-145°F.

Place a serving of mashed potatoes on each serving plate. Carefully lift a portion of the fish out of the skillet and place it on top of the potatoes. Pour the sauce over the fish and potatoes on each plate. Serve with peas or another green vegetable.


Swordfish is a mild-tasting, white-fleshed fish with a meaty texture, which makes it a particularly good choice for those who are unsure if they like fish. Swordfish meat is relatively firm, and can be cooked in ways more fragile types of fish cannot. This makes it a particularly popular fish for grilling since the meat is large and usually sold as 1-inch thick steaks.

Be sure to buy domestic, wild-caught, and sustainable swordfish. What does sustainably caught fish mean?
Environmentally sustainable seafood is wild or farmed seafood that is harvested in ways that don’t harm the environment or other wildlife that helps to ensure healthy and resilient ocean ecosystems.

If I am making an Italian dinner I like to bake swordfish fillets in the oven with a crumb coating.

Oven Baked Swordfish Filets


Juice of half a lemon
2-6 oz swordfish filets
¼ cup extra virgin olive oil
2 garlic cloves
Pinch of salt, p;us more for the breading
Pinch of black pepper

½ cup Pankp Crombs
1 teaspoon dried Italian seasoning
1/2 teaspoon salt
¼ teaspoon red chili flakes


Place the olive oil, garlic, salt, and pepper in a shallow dish. Add the swordfish and turn to coat in the oil. Refrigerate for several hours if you have time.

Place a rack on the highest rung of the oven.
Preheat the oven to 450° F. (The position of the rack is important as it allows for faster baking of the fish and the browning of the crumbs.

Combine the breading mixture in a shallow dish.
Drain the swordfish from the oil marinade, but reserve the marinade.
Press the swordfish in the breading, then turn them over and press them into the crumbs on that side.
Place the fish on a parchment-lined pan. Drizzle half of the marinade oil over the fish.

Bake the fish for 4 minutes. Drizzle the remaining oil over the fish and bake for 4 minutes more. Pour the lemon juice over the fish and serve.
I served this entree with leftover Roasted Red Pepper Sauce Pasta and Sauteed Swiss Chard.



Air Fried Lobster Tails


3-4 6oz lobster tails
3-4 tablespoons unsalted butter melted
1 tablespoon minced garlic
1 teaspoon salt
1 tablespoon chopped chives
1 tablespoon lemon juice


Prepare butter mixture by combining butter, garlic, salt, chives, and lemon juice.
Butterfly lobster tails by cutting through the shell, removing the meat, and resting it on top of the shell.


Place in Air Fryer basket and spread half the butter over top of lobster meat. Close the Air Fryer basket and cook at 380 degrees Fahrenheit for 3 minutes.
Open the Air fryer basket and spread the remaining butter on top, cook for an additional 3 minutes.

Roasted Red Pepper Pasta


8 ounces short pasta
Extra virgin olive oil
½ of a small onion diced
2 large garlic cloves, minced
15-ounce jar of roasted red pepper strips drained
1 cup prepared marinara sauce

½ teaspoon dried oregano or Italian seasoning
½ teaspoon Smoked paprika
Kosher salt
Black pepper


For the sauce: heat 2 tablespoons of olive oil in a large deep skillet over medium heat until just shimmering. Add the garlic and stir until fragrant, about 30 seconds. Add the onions and cook for 5 minutes.
Add the roasted peppers. Marinara sauce, oregano, paprika, and a big pinch of salt and pepper, Bring to a low boil. Reduce heat and simmer for 15 minutes.

Bring a large pot of water to a rolling boil and season generously with kosher salt. Add the pasta and bring back to boil. Stir occasionally until the pasta is cooked to al dente according to package instructions, about 9 to 10 minutes. Reserve 1 cup of the pasta cooking water before draining.

Add the cooked pasta to the skillet with the sauce. Mix well and add some of the pasta water to blend the sauce. Serve with the lobster.



Caesar Salad

2 servings

1/2 head Romaine lettuce, washed and finely chopped
1 cup croutons, see recipe below
½ cup grated Parmesan cheese
Freshly ground black pepper for garnish

1 anchovy, finely chopped or use anchovy paste
3 tablespoons Parmesan cheese
2 tablespoons mayonnaise made with olive oil, if available
2 teaspoons fresh lemon juice
1 teaspoon Dijon mustard
1 garlic clove, minced
1/2 teaspoon Worcestershire sauce
1/4 cup extra-virgin olive oil


Add the anchovy, Parmesan cheese, mayonnaise, lemon juice, mustard, garlic, and Worcestershire sauce to a bowl and whisk together.
Gradually whisk in the 1/4 cup of olive oil, whisking until the dressing is emulsified.
Place the chopped lettuce in a bowl and toss it with the dressing, and croutons. Top the salad with extra cheese and freshly ground black pepper.



2 cups cubed bread
1 tablespoon olive oil


Preheat the oven to 375 degrees F.
In a mixing bowl combine the bread cubes and olive oil. Toss well to coat.
Pour the bread cubes onto a baking sheet. Spread them into a single layer. Bake in the oven for 10 to 15 minutes, stirring every five minutes to prevent burning. Cool completely before storing in an airtight container or ziplock bag.



Nut Crusted Salmon

2 servings


2 salmon filets, about 6 oz each
1 teaspoon sesame oil
1 tablespoon honey
2 tablespoons soy sauce
1 tablespoon brown sugar, packed
1/2 tablespoon freshly grated ginger
1 clove garlic, minced
1/2 cup finely chopped nuts, any type works
1/4 cup fresh parsley leaves
Kosher salt and freshly ground black pepper, to taste


Preheat oven to 400 degrees and spray a baking dish large enough to hold the salmon in one layer with vegetable oil.

Combine the honey, soy sauce, brown sugar, ginger, and garlic in a small bowl.

Season the salmon lightly with salt and pepper/ Place the salmon in the baking dish and spread the glaze over the salmon.

Combine the nuts and parsley and press the nit mixture on top of the salmon fillets.


Place into oven and bake until fish flakes easily with a fork, about 15 minutes or until cooked to your liking.


Air-Fried Pattypan Squash


2 large pattypan squash
¼ cup flour
½ teaspoon salt
¼ teaspoon black pepper
½ cup panko crumbs
1 egg


Place the flour, salt, and pepper in a shallow bowl. The egg with 1 tablespoon of water in a second shallow bowl and the panko crumbs in a third.

Trim the tops and bottoms from the patty pan squash so they lay flat, then halve each squash. Cut each in half again for a total of 8 slices. Remove the seeds with a serrated spoon.

Dredge the squash in flour, then the egg wash, and finally in panko crumbs.


Preheat the air fryer to 400 degrees F then spray the air fryer basket with cooking spray.


Place the breaded sliced squash in a single layer in the air fryer basket. Spray the squash with cooking spray. Cook for 10-12 minutes, flipping the squash halfway through cooking, until the squash is golden brown and crispy.

Stuffed Cucumbers

Ingredients for 2 servings

Half a large cucumber peeled
Salt and pepper to taste
4 teaspoons stone bought or homemade spinach dill dip


Cut a thin slice off the top of the cucumber. Remove the seeds and salt lightly.
Spread the dip in the area where the seeds were removed. Place the cut-off slice on top. Chill in the refrigerator until serving time. Cut the cucumber in half to make 2 servings.


Lemon Sole 

2 servings


2 (4-ounce) {or 4-2 oz} sole fillets skinless, boneless, patted dry
½ teaspoon kosher salt
¼ teaspoon black pepper
¼ teaspoon garlic powder
¼ cup all-purpose flour
4 tablespoons butter
Lemon juice from one lemon, freshly squeezed
1 tablespoon minced parsley


Season both sides of the fish with kosher salt, black pepper, and garlic powder. Coat the fish in flour.

In a large 12-inch nonstick skillet over medium-high heat, heat the butter. Swirl or brush to coat. Place the fish pieces in the skillet and cook them until just done, about 2 minutes per side.

Remove the skillet from the heat and drizzle the fish with lemon juice and sprinkle the parsley over the fish. Serve immediately.

Fettuccine Alfredo


2 tablespoons butter
2 garlic cloves, minced
1 1/2 cups heavy cream
1 cup grated fresh Parmigiano-Reggiano cheese
1/2 teaspoon salt
4 cups hot cooked fresh fettuccine (8 ounces uncooked fresh pasta)
Cracked black pepper


Melt butter in a medium saucepan over medium heat. Add garlic; cook 1-minute cream cheese, then add the cream. Lower heat to medium-low and cook until the cream is hot. Stir in the cheese and heat for a minute. Toss the sauce with the hot, drained fettuccine. Toss well and serve with fresh cracked pepper.

Serve with a green vegetable, such as sauteed spinach.



2 6-ounce sea bass fillets {branzino or other white fish fillets}
Kosher salt and freshly ground black pepper
1/4 cup all-purpose flour
½ tablespoon Dijon mustard
A couple of dashes of hot sauce
1 large egg, beaten
Olive oil, for cooking
4 tablespoons unsalted butter, at room temperature
1/4 cup finely chopped fresh parsley
1 tablespoon capers, rinsed
1 clove garlic, grated
Zest and juice of 1 lemon
1/2 cup chicken stock


Dry the fish with paper towels.
Mux the egg, hot sauce,  and mustard together in a shallow dish.
Place the flour in a second shallow dish and add salt and pepper to taste. Mix well.
Dredge the fish in the flour, then the egg, and back into the flour again.

Heat enough o; olive oil in a large skillet to coat the bottom of the skillet. Heat over medium. Aff the fish and cook for 2 minutes on each side.

Remove from the skillet to a platter.
In a mixing bowl, mix together the butter, chopped parsley, capers, garlic, lemon zest, and juice. Lightly season with salt and pepper. Drain any oil from the pan and wipe it out. Place back on the direct heat side of the grill. Add the stock and cook for 1 minute. Add the butter mixture and cook, whisking until the butter is melted and all the mixture comes together about 1 minute. Pour the sauce over the fish and serve.


Braised Red Potatoes with Lemon and Chives

Serves 6


2 pounds small-medium red potatoes, unpeeled, halved or quartered
2 cups water
3 tablespoons unsalted butter
3 whole garlic cloves, peeled
3 sprigs of fresh thyme
¾ teaspoon salt
1 teaspoon lemon juice
¼ teaspoon pepper
2 tablespoons minced fresh chives


Place potatoes in a large saucepan. Add water, butter, garlic, thyme, and salt, and bring to a simmer over medium-high heat. Reduce heat to medium, cover, and simmer until potatoes are just tender, about 15 minutes.

Remove the lid and use a slotted spoon to transfer garlic to the cutting board; discard thyme. Increase heat to medium-high and vigorously simmer the potatoes until water evaporates and butter starts to sizzle for 15 to 20 minutes.

Mese garlic to a paste. Transfer the paste to a bowl and stir in lemon juice and pepper. Add cooked potatoes and chives, mix well, and serve.


Garlic Sautéed Spinach


2 10-ounce cellophane packages of spinach
3 tablespoons extra virgin olive oil
5 garlic cloves, peeled
Freshly ground black pepper


Heat the olive oil in a wide, heavy skillet over medium heat. Crush the garlic cloves with the side of a knife and toss them into the oil. Cook, shaking the pan, until golden, about 2 minutes. Scatter the spinach a large handful at a time into the pan, waiting until each batch wilts before adding another. Season lightly with salt and pepper and cover the pan. Cook until the spinach begins to release its liquid. Uncover the pan and cook, stirring, until the spinach is wilted and its water has evaporated 1 to 3 minutes. Taste, and season with additional salt and pepper if you like. Serve hot.



6 servings


8 oz small shell macaroni
1/2 cup celery finely diced
Half a red bell pepper finely diced
¼ of a medium onion finely diced
12-ounce package of cooked medium shrimp

For the dressing:
½ cup mayonnaise
Juice of half a lemon
1 tablespoon dill chopped
Salt and pepper to taste


Bring a large pot of water to a boil. Cook shells according to package directions, then drain.

In a serving bowl, add the celery, bell pepper, onion, and shrimp. In a separate small bowl mix together the mayonnaise, lemon juice and zest, dill, and salt and pepper.

Pour over the top of the pasta and stir everything to combine. Cover the bowl and chill the Salad until serving time.

Serve with lettuce. Deviled eggs, pickled, and sliced tomatoes




Italian Codfish Cakes

Makes 6 cakes. I double the recipe for another dinner.


1 lb of cod fillets
1 teaspoon salt
1 lb potatoes
1 egg, beaten
1/4 cup chopped fresh parsley
2 garlic cloves, finely chopped
1/4 cup minced onion
1/2 teaspoon pepper

1 cup of flour
1 egg beaten with 1 tablespoon of water
1 cup Italian seasoned bread crumbs
Olive oil, for frying


Cooking the fish

Place the cod in a skillet and cover with water. Bring to a simmer and cook for 10 minutes. Drain and cool. Flake the fish with a fork and place it in a mixing bowl.
Boil and mash the potatoes and add to the bowl with the fish. Add 1 beaten egg, garlic, onion, salt, pepper, and parsley. Mix well. Form into six 4-inch patties. Place on a piece of waxed paper.

Prepare the breading
Place the flour in a shallow bowl, the egg and water in a second dish, and the bread crumbs in a third.
Dredge each cake in flour, egg, and breadcrumbs. Place on a plate. If time allows, place the cakes in the refrigerator for several hours before cooking.

When ready to cook



Cooking the cod

Heat enough oil in a large skillet to cover the bottom of the pan. Fry the fish cakes until brown on the bottom,3-4 minutes and turn the cakes over and fry for 3=4 minutes more.
Serve with your favorite sauce: Tartar, Remoulade, or Horseradish.


Fresh Zucchini Salad


2 medium zucchini, sliced into thin circles
Half a red onion, diced
2 tablespoons shredded parmesan cheese
Pesto Vinaigrette

Pesto Vinaigrette


1 ½ cups of fresh basil leaves loosely packed
⅓ cup pine nuts or sliced almonds
2 small cloves garlic minced
2 tablespoons white wine vinegar
3 tablespoons of lemon juice
½ teaspoon kosher salt*
¼ teaspoon black pepper
⅓ cup extra virgin olive oil


For the Vinaigrette:
Place fresh basil leaves, pine nuts, garlic, vinegar, lemon juice, salt, and black pepper into the bowl of a food processor. Pulse 4-5 times to give them a rough chop.

Turn the machine on and while it is running drizzle the olive oil through the tube. Stop and scrape once or twice and continue running the machine until the salad dressing is creamy, 45 seconds or so.
This recipe yields 2/3 cup pesto salad dressing.

For the salad
Combine the zucchini, onion, and ⅓ of the dressing/ Mix well. Add the cheese, mix, and serve.


Buttered Fresh Corn


6 ears of fresh corn-on-the-cob
!/4 cup butter
Salt to taste


Remove the corn from the cobs.
In a saucepan, heat the butter until melted. Add the corn and salt to taste.
Simmer the corn in the covered saucepan, over low heat for 15 minutes. Serve as a side dish.



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