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Healthy Mediterranean Cooking at Home

Category Archives: Fish

Appetizer

Arugula Salad

2 servings

Dressing
3 tablespoons balsamic vinegar
1 tablespoon honey
1 teaspoon Dijon mustard
1/3 cup extra virgin olive oil
1 teaspoon Kosher sea salt
1/4 teaspoon pepper

Salad
1/2 cup toasted pecans halves
1/4 cup dried cranberries
2 tablespoons crumbled blue cheese
3 cups baby arugula

Directions

Toast the pecans in a preheated 350 degree F oven for about 10 minutes.

Whisk in a medium mixing bowl: balsamic vinegar, honey, and mustard. Add olive oil slowly, while whisking briskly, then season dressing with salt and pepper.

Place the arugula in a salad bowl; add some dressing and toss to coat. Add the pecans and cranberries. Divide the salad between 2 serving plates; top each with the crumbled blue cheese.

Main Course

Seafood in Creole Sauce

Serve with Crusty Bread on the side.

2 servings

Ingredients

4 tablespoons extra-virgin olive oil, divided
1/2 medium onion, finely chopped
1 clove garlic, finely chopped
1/2 stalk celery, finely chopped
1/2 small bell pepper, finely chopped
1 small fresh chile pepper, chopped
1 teaspoon tomato paste
1 cup chopped plum tomatoes
3/4 cup chicken or fish stock or water
1/4 cup dry white wine
1 tablespoon finely chopped fresh thyme
1 teaspoon Creole seasoning (Store-bought or see recipe below)
1/4 teaspoon hot pepper sauce, optional (depending on how hot the chile pepper is)
1/2 teaspoon salt, divided
1/2 teaspoon ground pepper, divided
2 tablespoons all-purpose flour or low carb flour
4 U.S. sustainably caught raw shrimp, 16-20 per pound
4 large sea scallops
8 oz red snapper, redfish, cod or haddock fillet, skinned and cut into 2 portions

Directions

For the sauce

Heat 2 tablespoons oil in a large deep skillet over medium heat. Add onion and garlic; cook, stirring occasionally, until tender, 3-4 minutes. Add celery, bell pepper and chile; cook, stirring occasionally, for 2 minutes. Add the tomato paste; cook, stirring, about 30 seconds. Add tomatoes, broth, wine, creole seasoning, hot sauce if using and thyme; bring to a boil over high heat. Reduce heat and simmer gently, stirring occasionally, for 20-30 minutes until very thick. Season with ¼ teaspoon each salt and pepper and return to a gentle simmer.

Peel shrimp and set aside. Wash scallops and remove side muscle and set aside.

For the redfish

Whisk flour with ½ teaspoon each of salt and pepper in a shallow dish. Lightly dredge fish, shaking off excess flour. Heat 1 tablespoon oil in a large, heavy skillet over medium-high heat. Add the fish and cook until golden brown, 1 to 2 minutes per side. Transfer to the simmering sauce. Cook shrimp and scallops in the same pan, turning once or twice, until pink and curled, 1 to 2 minutes adding the remaining oil if needed.

Transfer the shellfish to the sauce; simmer for 1-2 minutes. Serve in individual bowls.

Creole Seasoning

Ingredients

2 tablespoons onion powder
2 tablespoons garlic powder
2 tablespoons dried oregano
2 tablespoons dried basil
1 tablespoon dried thyme
1 tablespoon black pepper
1 tablespoon white pepper
1 tablespoon cayenne pepper
5 tablespoons paprika
3 tablespoons salt

Directions

Combine all the ingredients in a bowl, or Jar and stir so that all the ingredients have been fully combined. Store in an airtight container or zip lock bag.

Dessert Course

Cherry Clafoutis

Clafoutis is a baked French dessert of fruit, traditionally black cherries, arranged in a buttered dish and covered with a thick flan-like batter. The clafoutis is dusted with powdered sugar and with cream.

For Valentine’s Day, I use a heart-shaped layer cake pan.

Ingredients

4 eggs
2/3 cup (5 oz./155 g) sugar
6 tablespoons (2 oz./60 g) all-purpose flour
2 teaspoons vanilla extract
1 cup (8 fl. oz./250 ml) heavy cream
1/2 teaspoon salt
1 1/2 lb. (750 g) fresh cherries, pitted, or 1 1/4 lb. (625 g) frozen cherries, thawed and drained
2 tablespoons Amaretto
1/2 teaspoon grated lemon zest
1/4 cup sliced almonds
Whipped Cream or Vanilla Ice Cream for serving (optional)

Directions

Preheat the oven to 350°F
Grease a round 9-10″ baking dish and cut a piece of parchment paper to fit on the bottom. Arrange the cherries on the bottom of the pan in a single layer and then set aside.


Combine the rest of the ingredients – except for sliced almonds – in the bowl of a food processor or blender and process on high speed until thoroughly blended; the mixture will be similar to a thin crepe batter.
Pour the mixture over the cherries and then sprinkle the sliced almonds across the top.
Bake in the preheated oven for about 50-60 minutes, until puffed and golden brown. If you find that the clafoutis browns too quickly, cover it loosely with a sheet of aluminum foil.
Remove the pan from oven and let cool for a few hours then transfer to the refrigerator to chill completely. Serve with sweetened whipped cream or a scoop of vanilla ice cream on the side.

To make this dessert gluten-free and low carb:

Ingredients

4 eggs
1/3 cup sugar substitute
½ cup almond flour
¼ cup arrowroot powder flour
2 teaspoons vanilla extract
1 teaspoon almond extract
1 cup heavy cream
1/4 teaspoon salt
2 cups fresh raspberries or blueberries
1/2 teaspoon grated lemon zest
1/4 cup sliced almonds
Follow the directions in the recipe above.

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Looking to make more healthy meals that incorporate more vegetables, then here is a great recipe for you to try.
Most firm vegetables can be turned into rice and the technique is ideal for keeping meals lower in calories and carbs and high in nutrition. So for this new take on Scallop Risotto, I adapted the classic recipe by using riced butternut squash instead of rice.

To make it even easier, Green Giant and Alexia sell frozen riced butternut squash. I defrost it first and drain it well. I think that if cooked in the frozen stage too much water is retained, so I don’t follow the directions on the package.

Butternut Squash “Risotto”

2 servings

Ingredients

1 tablespoon extra virgin olive oil
1 tablespoon butter
1 large shallot, finely diced
1/2 teaspoon salt
1 cup chicken or fish broth
10 oz riced frozen butternut squash, defrosted and drained
1 tablespoon fresh sage, chopped
1/2 cup grated Parmesan cheese

Directions

Heat the olive oil and butter in a large pot over medium-low heat. Add the shallots and salt. Cook until tender, stirring occasionally.


Add the squash to the pan and sauté for 3-4 minutes.

Then add the broth. Cover and cook over medium heat for 20-25 minutes, stirring occasionally, until the squash is completely tender and the liquid has evaporated. Add the sage and cheese. Stir well.

Creamy Scallops

2 servings

Ingredients

1 tablespoon extra-virgin olive oil
6 large sea scallops
1 tablespoon unsalted butter
2 large garlic cloves, minced
Salt and fresh ground black pepper to taste
2 tablespoons dry white wine or broth
1/4 cup heavy cream
1/2 tablespoon lemon juice
2 tablespoons chopped parsley

Directions

Heat olive oil in a skillet over medium-high heat until hot and sizzling. Add the scallops in a single layer in the pan.

Season with salt and pepper to taste and fry for 2 minutes on one side, then turn them over and fry again for 2 minutes. Remove the scallops from the skillet and transfer them to a plate.

Melt the butter in the same pan and add in the garlic; cook 1 minute.

Pour in the wine (or broth) and bring to a simmer. Let cook for 2 minutes. Add cream and allow to simmer until slightly thickened.

Remove the skillet from the heat; stir in lemon juice and add the scallops back into the pan to warm through.

Place a serving of the butternut squash risotto on each dinner plate. Top with the scallops and cream sauce. Garnish with parsley.

Roasted Green Beans and Mushrooms

4 servings

Ingredients

1 lb green beans, trimmed and cut into 2-inch pieces
4 oz cremini mushrooms, sliced
1 tablespoon olive oil
Sea salt and freshly ground black pepper
Pinch of crushed red pepper flakes

Directions

Preheat the oven to 400 degrees F. Oil a medium baking dish.
Add the green beans, mushrooms and olive oil. Mix well and then season with sea salt, freshly cracked pepper and a pinch of crushed red pepper flakes. Place into the oven and roast for 15 minutes. Stir the vegetables. Continue to roast for 10-15 minutes, until the green beans are just tender. Don’t overcook. Remove the dish from the oven and serve.

 


Serve with Focaccia Bread and a Winter Salad. Recipes below.

Ingredients

3 tablespoons butter, divided
1 garlic clove, minced
1 cup chopped onion
1 cup chopped celery
1/2 cup chopped carrot
1/2 cup diced red bell pepper
2 cups seafood stock or clam juice
1 teaspoon seafood (Old Bay) seasoning
1 tablespoon fresh thyme leaves
1/4 teaspoon freshly ground black pepper
1/2 teaspoon salt
1/2 teaspoon crushed red pepper flakes (chili)
1 cup cherry or grape tomatoes, halved
1 lb firm boneless fish fillets (such as halibut, cod, red snapper, sea bass, grouper), cut into small cubes
8 oz medium shrimp, shelled, deveined, tails removed and cut in half
8 oz sea scallops, halved
1 cup heavy cream
1/4 cup minced fresh parsley, plus extra for garnish

Directions

In a large saucepan over medium heat, melt 2 tablespoons of butter. Add the onion, celery, carrot and bell pepper. Cook until the vegetables are tender, 3-4 minutes. Add the garlic and stir into the vegetables. Pour in the chicken broth and bring to a simmer. Cover the pan and cook the vegetables until tender. Remove the cover and the salt, pepper, chili flakes, seafood seasoning, thyme, and tomatoes. Sir well.

Add the fish cubes, Cook stirring the mixture gently for 2 minutes. Add the shrimp and scallops and cook for 2 minutes more or until the seafood is cooked. Add the cream, parsley, and remaining tablespoon butter, heating gently until the butter is incorporated. Garnish with chopped parsley. Serve in large individual pasta bowls.

Winter Salad

Radishes are in season where I live and this week they came in jumbo sizes.

Ingredients

Dressing
1 teaspoon Dijon mustard
2 tablespoons fresh lemon juice
Coarse salt and ground pepper
2 tablespoons olive oil

Salad
4 cups arugula, washed well and dried
4 jumbo radishes or 8 small radishes (8 ounces), sliced thin

Directions

In a medium salad bowl, whisk together mustard and lemon juice; season with salt and pepper. Whisk in oil. (To store, refrigerate, up to 1 day.) Add arugula and radishes to bowl, and toss to coat. Serve salad immediately.

Easy Focaccia

Ingredients

1 pound pizza dough
2 tablespoons extra-virgin olive oil
Coarse sea salt and black pepper, for sprinkling
1 garlic clove minced
1 tablespoon fresh rosemary leaves

Directions

Preheat the oven to 400 degrees F. Roll the pizza dough into a rectangle or oval on a sheet of parchment paper. Place the dough and the parchment on a baking sheet.
Using a pastry brush, cover the top of the dough with olive oil. Sprinkle the dough with coarse sea salt and pepper. Sprinkle the dough with the garlic and rosemary. Bake the focaccia until golden brown, about 25 minutes. Cut into slices and serve.


Scallops In Garlic Sauce

Serve this dish over rice or make my Cauliflower “risotto”. It is delicious.

Servings: 2

Ingredients

2 tablespoons extra-virgin olive oil
10 oz or 12 large sea scallops
2 tablespoons unsalted butter, divided
4 large garlic cloves, minced
Salt and fresh ground black pepper to taste
1/2 cup heavy cream
1 tablespoon lemon juice
1/4 cup chopped parsley

Directions

If the scallops are frozen, thaw in cold water. Remove the side muscle from the scallops if attached. Thoroughly dry the scallops with paper towels.

Heat olive oil in a large pan or skillet over medium-high heat until hot and sizzling. Add the scallops in a single layer.

Season with salt and pepper to taste and fry for 2-3 minutes on one side (until a golden crust forms), then turn the scallops over and fry again for 2 minutes until crisp, lightly browned and cooked through (opaque). Remove the scallops from the skillet and transfer to a plate.

Melt 2 tablespoons of butter in the same pan, scraping up any browned bits left over from the scallops. Add in the garlic and cook for 1 minute.

Add the cream and allow to simmer until slightly thickened. Remove the pan from the heat; stir in the lemon juice and add the scallops back into the pan to warm through slightly. Garnish with parsley. Serve over the cauliflower risotto.

Cauliflower “Risotto”

Servings 4

Ingredients

2 tablespoons butter
2 cloves of garlic, minced
1 shallot, minced
1/4 cup dry white wine
3 cups cauliflower rice (if using frozen, defrost and drain well)
1/2 cup Parmesan cheese, grated

Directions

Heat a sauté pan and then add the butter, garlic, and shallots. Cook until the shallots are tender.
Add in the cauliflower rice. Stir to coat in the butter. Pour in the wine and bring to a simmer.
Next, add in the Parmesan cheese, mix once more and then cover and cook for 5 minutes. Serve immediately.

Asparagus Wrapped in Bacon

For each serving, you will need

4 asparagus spears
1 slice of bacon
Olive oil
Salt and pepper

Directions

Preheat the oven to 425º F.
Wrap 3-4 stalks with a piece of bacon. Arrange on a rimmed baking sheet and repeat until all asparagus stalks have been wrapped with bacon pieces.
Brush the bundles with olive oil and sprinkle lightly with salt and pepper.
Bake until asparagus is cooked through and bacon is done in about 20 minutes. Turn the bundles over halfway through cooking. Remove from the oven and serve.


This is a classic Italian American dish, but it’s also a dish that is eaten in Italy, especially in the summer. Spaghetti alle vongole (pronounced [spaˈɡetti alle ˈvoŋɡole]), Italian for spaghetti with clams, is a dish that is very popular throughout Italy, especially in Campania (where it is part of the traditional Neapolitan cuisine).

Italians usually prepare this dish two ways: in Bianco, i.e., with oil, garlic, parsley, and sometimes a splash of white wine; and in Rosso, like the Bianco but with tomatoes and fresh basil, the addition of tomatoes being more frequent in the south. Traditionally, the clams in their shells are cooked quickly in hot olive oil to which plenty of garlic has been added. The live clams open during cooking, releasing a liquid that adds flavor to the dish. The clams are then added to the al dente cooked pasta (spaghetti, linguine, or vermicelli), along with salt, black pepper (or red pepper), and a handful of finely chopped parsley.

In the Liguria region of Italy, east of Genoa, Spaghetti alle vongole (veraci) means spaghetti with tiny baby clams in the shell, no more than the size of a thumbnail, with a white wine/garlic sauce. Linguine also may be used for the pasta in preference to spaghetti.

Italian-American recipes sometimes use cream in this dish, but in its area of origin, this would be considered a big “no no”. In America cheese is sometimes added to this dish, although Italians believe it overpowers the simple flavors of the clams and of good quality olive oil.

My version is simple and allows the flavor of the clams to be the star. My fish market sells the fresh clams shucked and I usually buy these on the day I am going to make this dish. Much easier to eat if you don’t have to deal with the shells. Just a matter of preference, though.

1/4 cup extra-virgin olive oil, divided
2 garlic cloves, minced
1/3 cup white wine
1/4 cup chopped fresh flat-leaf parsley
1/2 to 3/4 teaspoon crushed red pepper
1/2 teaspoon salt
1/4 teaspoon dry oregano
1/4 teaspoon freshly ground black pepper
1 pint of shucked clams with their liquid or 3 dozen littleneck clams
8 cups hot cooked linguine or spaghetti (about 1 pound uncooked pasta)

Directions

Bring a large pot of salted water to a boil. Add the pasta and cook al dente. Drain.
Heat 2 tablespoons of the olive oil in a large, deep skillet over medium heat. Add garlic; cook 2 minutes, stirring frequently. Stir in clams with their juice and all the remaining ingredients except for the pasta. Cook just until the mixture is hot, about 2-3 minutes
If using clams in the shell – Cover and cook 10 minutes or until the clams open.
Place pasta in a large serving bowl. Add 2 tablespoons of extra-virgin olive oil; toss well to coat. Add clam mixture to the pasta; toss well. Serve with a green salad and Italian bread.


Shrimp

4 servings

Ingredients

1 lb shrimp, peeled, deveined and tails removed
Salt and pepper to taste
4 tablespoons butter
2 large garlic cloves, finely minced
1 medium shallot, finely minced
1 cup heavy cream
1 cup grated Parmigiano Reggiano Cheese
½ cup parsley leaves, chopped
10 oz fettuccine

Directions

Boil a large pot of salted water, add the pasta and cook just until al dente. Drain and set aside.
In the same pot melt the butter and add the shallot and garlic. Cook for 2-3 minutes. Add the shrimp, season with salt and pepper and saute just until the shrimp turn pink on both sides. Over low heat add the cream and heat for a minute. Add the cheese and stir. Add the drained fettuccine and mix well. Add the parsley, stir and serve immediately.

Sautéed Winter Greens

4 servings

Ingredients

4 cloves garlic, sliced thin
4 tablespoons extra virgin olive oil
8 cups (packed) stemmed and roughly chopped swiss chard or other greens
1/2 teaspoon red pepper flakes
1 teaspoon sea salt

Directions

Heat the garlic and oil in large, deep skillet over medium-low heat until the garlic begins to turn golden, about 3 minutes. Pour the mixture into a small bowl and reserve.

Add the Swiss chard, red pepper flakes, and salt to the empty skillet. Using tongs, turn greens until wilted enough to fit in the pan.

Raise the heat to medium, cover, and cook 7 to 10 minutes, tossing a few times during the cooking process. Transfer the greens to a colander to drain.

Return the drained greens to the pan, turn the heat to low and toss with the reserved garlic and oil mixture. When hot, transfer to a serving bowl to serve.

Very Easy Focaccia

Ingredients

1 pound pizza dough
2 tablespoons extra-virgin olive oil
1 tablespoon coarse sea salt
1 garlic clove minced
1 tablespoon fresh rosemary leaves or other herbs you like, minced
2 tablespoons grated parmesan cheese

Directions

Preheat the oven to 400 degrees F. Roll the pizza dough into a rectangle or oval on a sheet of parchment paper. Place the parchment with the dough on it on a baking sheet.
Using a pastry brush, cover the top of the dough with olive oil. Sprinkle the dough with coarse sea salt, garlic, cheese, and rosemary. Bake the focaccia until golden brown, about 25 minutes. Cut into slices and serve.

 


Preheat the oven to 400°F.
Oil 3 baking dishes, each just large enough to accommodate the fish, the broccoli and the rutabaga cubes.

 

Oven Roasted Salmon

Ingredients

2 salmon fillets, about 12 oz total

Topping
1/2 cup panko crumbs
2 tablespoons olive oil
1 garlic clove, grated
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon dried thyme

Directions

Combine the breadcrumbs with the oil and the seasoning ingredients.
Press the breadcrumb mixture evenly on the salmon.
Place in the preheated oven and roast for 15 minutes.

Oven Roasted Rutabaga Wedges

Rutabagas are in season now, so they make a good choice for a vegetable side. If you are not a fan of rutabaga, use Yukon Gold potatoes in this recipe.

French Seasoning

I use a blend that comes prepared and contains the following herbs:  shallots, chives, green peppercorns, dill weed, basil, tarragon, chervil, and bay leaf.

1 rutabaga, about 1 ½ lb
2 tablespoon olive oil
2 garlic cloves, grated
1 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon French seasoning or seasoning of choice

Directions

Peel the rutabagas and cut them into 2″ chunks and place them in the prepared baking dish.
Add the rest of the ingredients and toss with a spoon until all the pieces are evenly coated.
Spread the rutabaga in a single layer in the baking pan, making sure there is plenty of room between the pieces of rutabaga to allow them to brown.
Cover the dish with aluminum foil and bake in the preheated oven for 30 minutes, then remove the foil, lower the heat and continue baking, stirring 2 or 3 times during the process, until the rutabaga is fork tender and starts to caramelize around the edges, about 15-20 minutes.

Oven Roasted Broccoli Florets

Ingredients

12 oz bag of fresh broccoli florets
2 tablespoons olive oil
2 garlic cloves, grated
1 teaspoon lemon zest
1 teaspoon salt
1/2 teaspoon black pepper

Directions

Place the broccoli in the prepared baking dish and drizzle with the olive oil, sprinkle with the lemon zest, salt, and pepper. Toss well and roast for 15 -20 minutes in the preheated oven until crisp-tender and the edges are starting to brown, tossing occasionally.

Pour the cheese sauce over the broccoli or serve it on the side.

Really Easy Cheddar Cheese Sauce

ingredients

1 cup heavy cream
1 cup sharp cheddar cheese, grated
1 teaspoon Dijon mustard

Combine all the ingredients in a glass dish and microwave on high for 30 seconds. Stir well. If all the cheese is not melted, repeat the process.



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