Healthy Mediterranean Cooking at Home

Category Archives: Fish

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.


Cod Parmigiana

Ingredients

1/4 cup all-purpose flour
Salt and freshly ground pepper to taste
1 egg
1/2 cup panko Italian seasoned bread crumbs
1/4 cup grated Parmesan cheese
12 oz cod or another firm thick white fish fillet
2 tablespoons olive oil
4 oz fresh mozzarella sliced
Cherry Tomato Sauce, below

Directions

Place flour on a plate and add a pinch of salt and pepper. In a bowl, beat the egg with a little water. On another plate, mix bread crumbs with Parmesan.

Coat fish fillets in flour, dip in egg mixture, shake off excess, and coat with bread crumb mixture. Heat oil in a deep skillet with a cover. When the oil is hot, add the breaded fish and cook on both sides until brown. Remove to a paper towel-lined plate to drain.

Clean out the skillet and add half to the cherry tomato sauce recipe. Heat for a few minutes and return the fish to the pan.  Cover and cook for 5 minutes. Uncover the pan and place the mozzarella cheese evenly on the fish. Cover the pan and heat on low until the mozzarella melts.

Cherry Tomato Sauce

Ingredients

1 tablespoon olive oil
2 garlic cloves, finely chopped
½ cup diced onion
1 teaspoon salt
1 teaspoon freshly ground black pepper
28 oz can Italian cherry tomatoes (Cento)
1 large sprig of basil
2 teaspoons honey
1 teaspoon capers

Directions

Heat the oil in a frying pan. Add onion, garlic, salt, and black pepper. When the onion is tender add the tomatoes, basil, and honey. Break the tomatoes up a little with a wooden spoon and cook for 15–20 minutes over medium heat. Stir in the capers.

Orzo with Diced Zucchini

Ingredients

1 cup whole wheat orzo
1 teaspoon salt plus extra for seasoning
1 medium zucchini diced into ½ inch cubes
½ cup diced white onion
1 large garlic clove, minced
2 tablespoons olive oil

Directions

Add salt to a large saucepan of boiling water. Stir in orzo and cook according to package directions. Drain and set aside. In the same pot heat the oil and add the garlic and onion. Cook for two minutes and add the zucchini. Stir and cook for three more minutes. Add drained orzo, turn heat to low, and let the mixture heat. Serve with the cod.


Ingredients

5 tablespoons unsalted butter, divided
2 tablespoons extra virgin olive oil
1 lb large shrimp, peeled and deveined
Kosher salt and freshly ground black pepper, to taste
1/2 teaspoon crushed red chile flakes
4 cloves garlic, grated
2 shallots, finely chopped
½ cup white wine
¼ cup fresh lemon juice
12 oz spinach linguini
¼ cup roughly chopped parsley

Directions

Cook pasta according to directions for al dente, drain, and place in a pasta serving bowl.
Cut the shrimp in half, crosswise.
Heat 3 tablespoons. butter and oil in a 12″ skillet over medium-high heat; season shrimp with salt and pepper, and add to skillet. Cook, turning once, until beginning to turn pink, about 3 minutes. Transfer to a plate; set aside. Add chili flakes, garlic, and shallots to skillet; cook until soft, about 3 minutes. Add wine and lemon juice; cook until bubbly.
Add reserved shrimp and remaining butter; heat for a minute or two. Pour sauce over the reserved pasta and toss well. Sprinkle with parsley and serve in individual pasta bowls.

A tomato salad goes well with this entree.


Ingredients

6 tablespoons olive oil
1 large yellow onion chopped
1 clove garlic, minced
6 whole fresh San Marzano tomatoes
8 basil leaves fresh, roughly chopped
2 tablespoons flat-leaf parsley, chopped, plus more for garnish
Flour
2 tuna fillets, 5-6 oz each
Kosher or Sea salt and freshly ground pepper
12 kalamata olives pitted, left whole
1 tablespoon capers rinsed

3 oz cooked thin spaghetti

Directions

In a large skillet over medium heat, warm 3 tablespoons of the olive oil.
Add the onion and saute until it begins to soften about 3 minutes.
Add the minced garlic and saute until golden, about 2 minutes longer.
Stir in the tomatoes, basil, and 2 tablespoons of the parsley and cook, uncovered, stirring occasionally until slightly thickened, about 15 minutes.
Remove from heat and set aside.

Lightly season the tuna steaks on both sides with salt and pepper. Dredge each fillet in flour.
In another skillet, large enough to hold the fish in a single layer, warm the remaining 3 tablespoons olive oil over medium heat.
Add the floured tuna to the skillet, raise the heat to medium-high, and cook, turning once, until lightly browned on both sides, about 2 – 3 minutes per side.
Pour the reserved sauce directly over the fish, reduce the heat to low, and add the olives and capers, and cook for another 5 minutes.
Divide the cooked pasta between two serving plates. Place tuna and sauce over the pasta and garnish with parsley.

Serve with Roasted Broccoli.


2 servings

Ingredients

12 sea scallops (10 oz)washed, dried and side muscle removed
½ teaspoon dried chili flakes
2 teaspoons sesame oil
5 oz curly soba noodles
2 carrot sliced thinly on the diagonal
1 celery stalk sliced thinly on the diagonal
Half a medium onion finely diced
6 dried shiitake mushrooms
1 tablespoon peanut oil

Sauce
1 clove garlic, grated
½ cup chicken broth
1 Tablespoon soy sauce
1 tablespoon Shaoxing wine
1 tablespoon fish sauce
1 teaspoon sesame oil
1 tablespoon cornstarch

Directions

Cover the noodles with cold water and let sit until hydrated-30 to 45 minutes. Drain in a colander and set aside.
Cover mushrooms in hot wat and let sit for 30 minutes. Drain and slice thinly, discarding the stem.
Combine the sauce ingredients in a measuring cup and set aside.
Heat peanut oil in a medium deep skillet or wok. Add the carrot, celery, and onion. Stir-fry about 5 minutes until the vegetables are tender. Add the mushroom and sauce. Stir-fry until thickened. Add the drained noodles and mix until the noodles are completely coated in sauce. Keep warm.
Heat the sesame oil in a small skillet and add the chili flakes. Heat for a minute and add the scallops. Cook the scallops for about two minutes on each side,
Divide the noodles between two serving bowls, top each with half the scallops, and serve immediately.


Roasted Pecan Salmon Fillets

Ingredients

12-14 oz salmon filet
Salt and pepper to taste
2 tablespoons Dijon coarse mustard
1 tablespoon honey
½ cup finely chopped pecans
1 teaspoon chopped parsley
Wedges of fresh lemon

Directions

Sprinkle salmon with salt and pepper. Place the fillet skin-side down in a greased baking dish.

Combine the mustard and honey in a small dish and spread on top of the salmon.

Press the nuts on top of the mustard coating and sprinkle with parsley.

Bake at 400°F 15 minutes or until cooked through. Cut the fillet in half and serve with wedges of fresh lemon.

Italian Green Beans and Potatoes

Ingredients

10 oz Yukon Gold potatoes, peeled and sliced thin
2 garlic cloves, peeled and minced
1/4 cup extra-virgin olive oil
1/2 pound green beans, trimmed and cut into one-inch lengths
Salt and pepper
½ teaspoon dried Italian seasoning
1/4 teaspoon red pepper chili flakes

Directions

Parboil the green beans in boiling salted water until almost tender, 3-4 minutes, Drain.

Heat oil in a medium skillet over low heat. Add the potatoes and garlic and cook covered until tender and the potatoes are turning golden brown around the edges about 5-6 minutes. Add seasonings, salt, and pepper to taste. Stir in drained beans and saute gently for about 5 minutes over low heat. Serve with the salmon.


Make a batch of Greek Lemon Rice. Serve some with your dinner and set aside 1-2 cups for the recipe below.

Lemon Rice

Ingredients

1 tablespoon extra virgin oil
1 garlic clove, minced
1/2 large onion, finely chopped
1 1/2 cups long-grain white rice, uncooked
1 1/4 cups chicken broth
1 cup of water
1 large lemon (1 teaspoon zest + 3 – 4 tablespoons lemon juice)
3 tablespoons finely chopped parsley
3 tablespoons finely chopped herb (dill or parsley, oregano, basil chives, mint)
Salt and pepper

Directions

Heat oil over medium heat in a large saucepan.
Add garlic and onion. Cook for 5 minutes or until tender.
Add rice and stir until rice is coated.
Add broth and water. Place lid on, bring to simmer then turn the heat down to low.
Cook for 12 minutes or until water is evaporated.
Remove from the stove and rest for 10 minutes (keep the lid on).
Remove lid. stir in the lemon zest, lemon juice, herbs, and salt and pepper to taste.

Greek Style Flounder WIithLemon Rice Stuffing

Serves 2. Double the ingredients for 4 servings

You might want to serve some crusty bread with this dish to soak up some of the tasty sauce.

Ingredients

1 lb. flounder fillets
1 cup Lemon Rice, recipe above
½ teaspoon Greek seasoning
2 plum tomatoes
Grated Pecorina Romana cheese
Sauce
1/4 extra virgin olive oil oil
2 tablespoons lemon juice
1/4 teaspoon Dijon mustard
1 small clove garlic, grated
1/4 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon minced fresh oregano

Directions

Combine the sauce ingredients in a small mixing bowl.
Sprinkle the fish fillets lightly with Greek seasoning. Spread the rice evenly over the fish fillets. Roll the fillets up and secure with a toothpick, Place the fish rolls in individual baking dishes.
Cut the tomatoes in half. Place two in each baking dish and top with a sprinkle of cheese. Pour the sauce evenly over both fish rolls and tomatoes.

Bake uncovered at 350 degrees for 30 minutes. Serve in the individual baking dishes.

Tzatziki Cucumber Salad

Ingredients

2 medium cucumbers, peeled
½ teaspoon of sea salt
`/4 cup Feta Cheese
Dressing
1 cup plain Greek yogurt
¼ cup sour cream
¼ of a sweet onion, finely chopped
½ tablespoon white wine vinegar
½ tablespoon olive oil
½ tablespoon fresh lemon juice
1 garlic clove, grated
½ teaspoon dried dill weed
¼ teaspoon salt
¼ teaspoon black pepper

Directions

Cut the peeled cucumber in half lengthwise and remove the seeds.
Cut each half into ½ inch thick slices (half moons). Place in a colander and sprinkle with the salt. Toss gently to evenly distribute the salt.
Let the cucumbers drain while you make the dressing.
Make the dressing by combining all the ingredients in a storage bowl with a cover.
Place the salted cucumbers on several thicknesses of paper towels and squeeze gently to rid them of extra moisture.
Add them to the dressing and mix well. Cover the bowl and chill several hours before serving.



Ingredients

1 garlic clove grated
1 tablespoon olive oil
l1 tablespoon butter
¼ cup finely chopped onion
¼ cup finely chopped celery
3 mini red sweet peppers, finely chopped
10 oz raw shrimp (about 18), peeled and chopped
6 oz firm white fish such as sea bass, chopped
8 oz lump crab meat
1 teaspoon seafood seasoning (Old Bay)
1 cup whole milk Ricotta cheese
1 cup shredded Mozzarella
1/2 cup grated Parmesan, plus extra for the top
1 egg
1/2 teaspoon fresh ground black pepper
24 large pasta shells

White Sauce
2 cups heavy cream
1 cup of water
2 tablespoons flour
1/4 cup grated Parmesan
3/4 teaspoon seafood seasoning

Directions

Cook the jumbo shells in boiling salted water for two minutes less than the package instructions. Drain in a colander and run cold water over them for a minute or two. Place the shells on kitchen towels while you make the filling.

Preheat the oven to 350°F.Butter a large baking dish

In a skillet, heat oil and butter over medium heat. Add in garlic, onion, celery, and mini peppers, and cook until the vegetables are softened; about 3 minutes. Add in shrimp and sea bass and season with Old Bay seasoning. Cook until the shrimp become pink and the sea bass is cooked; about 3-5 minutes. Remove from the skillet and let cool.

In a large bowl, combine the ricotta, parmesan, mozzarella, egg, and fresh ground black pepper. Stir in cooled shrimp mixture and crab meat.

In the same skillet, you cooked the shrimp in, bring the cream and milk to a low boil. Reduce the heat and simmer for 10 minutes, add the seafood seasoning. Remove the skillet from the heat and whisk in the flour and parmesan cheese. Return to a simmer, and cook until the sauce thickens about 5 minutes.

Fill each pasta shell with 2 tablespoons of the seafood filling and place them in the baking dish.

Pour the sauce over the filled pasta shells in the baking dish. Sprinkle the top with parmesan cheese. Cover with aluminum foil and bake for 30 minutes. Uncover and bake for an additional 15 minutes.

Serve with a green mixed salad.


3-4 servings

Ingredients

12-ounce sustainable, wild-caught swordfish or tuna fillet, 1 inch thick
2 tablespoons olive oil, divided
2 cloves garlic, crushed
1 celery rib, finely chopped
28 oz container Italian tomatoes, chopped
1 teaspoon anchovy paste
1 tablespoon capers, rinsed
½ teaspoon dried red chile flakes
Salt and pepper, to taste
Aromatics, to taste (bay leaves, thyme, rosemary)
10 black olives, pitted and chopped
2 tablespoons finely chopped fresh flatleaf parsley
8 oz short pasta

Directions

In a large skillet, heat 1 tablespoon oil over medium-high heat. Add garlic and cook until lightly browned and fragrant, about 1 minute. Add anchovies and cook, stirring with the back of a spoon, about 1 minute. Add capers, celery, and olives; cook, stirring, about 1 minute. Add tomatoes and herbs of choice and cook, stirring occasionally, until the sauce has thickened, about 10 minutes.

Bring a large pot of water to a boil over medium-high heat. Add salt and drizzle with oil; return to a boil. Add pasta, stirring, until water returns to a boil. Cook until al dente, according to package directions. Drain the pasta in a colander and set aside.
Pour the sauce into the empty pasta pot and keep warm

Slice the swordfish into two ½-inch thick slices. Cut each into 1-inch cubes.
Heat the remaining olive oil in the empty skillet. Add the swordfish and season with salt and black pepper. Cook the swordfish until just cooked through, about 2-3 minutes per side.

Transfer the pasta to a large serving platter. Pour half of the sauce over the pasta. Top with the swordfish and pour the remaining sauce over the fish and pasta. Sprinkle with chopped parsley and serve.



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