Healthy Mediterranean Cooking at Home

Category Archives: Fish

 

Spiced Tuna Fillets

2 servings

Spice Blend:
1/2 tablespoon coriander seeds
1/2 tablespoon fennel seeds
1 teaspoon black peppercorns

Tuna:
2 tuna fillets 1/2 inches thick
2 teaspoons olive oil
Salt to taste
Lemon wedges

Directions

To prepare the spice blend, grind all spices in a mini-food processor or spice grinder until they are powdery. Spread the spice mixture evenly on a large plate.

Rinse the tuna fillets and pat dry. Place one side of each piece of tuna into the spice mixture. Shake off any excess.

 

In a 10-inch non-stick skillet, heat the olive oil over high heat until almost smoking. Carefully place the tuna fillets, spiced side down, into the skillet. A spice crust should form within 1 minute. Cook another minute. Using kitchen tongs, turn over the tuna, lower the heat to medium, sprinkle with salt, and cook for 2-3 minutes to the desired doneness. Swerve with lemon wedges.

 


Easy Three Cheese Mac & Cheese

You can prepare this dish early in the day and refrigerate covered with plastic wrap without the breadcrumb topping. Remove from the refrigerator one hour before baking and add the breadcrumb topping.

Ingredients

Kosher salt and freshly ground black pepper
8 ounces fusille pasta
2 cups heavy cream
1 cup grated Gruyère cheese
1 cup grated sharp cheddar
1 cup diced Velveeta cheese
1/2 teaspoon dried mustard
2 tablespoons melted unsalted butter
1 cup panko breadcrumbs

Directions

Heat the oven to 400 degrees F.
Butter an 8-inch baking dish.

Cook the pasta in salted boiling water for about 5 minutes, 3 minutes less than the package instructions. Drain.

In the empty pot, combine the cream, Gruyère, cheddar, Velveeta, mustard, 1/2 teaspoon salt, and ½ teaspoon pepper. Add the hot pasta and stir well. Turn the mixture into the prepared baking dish.
Combine the panko crumbs with the butter and sprinkle over the top of the casserole. Bake in the preheated oven for 30 minutes.

Baked Zucchini

Ingredients

2 medium zucchini trimmed and cut into ½- inch cycles
2 tablespoons Extra virgin olive oil
2 teaspoons dried thyme
1 teaspoon dried oregano
1 teaspoon sweet paprika
1/2 teaspoon black pepper
1! 2 teaspoons kosher salt

Directions

Oil a baking dish. Bake the zucchini in a 400-degree F oven with the dish of macaroni and cheese.
Combine the zucchini slices with the seasonings. Mix well. Arrange the slices overlapping each other in the prepared baking dish. Drizzle with the oil. Place the dish in the oven after the macaroni has baked for 15 minutes. Bake the zucchini for 15 minutes/

 

 


 

Ingredients

5 cloves garlic
1 medium or 2 small shallots
1 lemon, juiced
½ cup chopped parsley
1/4 cup plus 2 tablespoons olive oil, divided
1/2 teaspoon red pepper flakes
1 cup dry white wine
2 (10-ounce) or 3 (6.5-ounce) cans of chopped clams in juice
8 ounces of dried linguine pasta
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 tablespoons unsalted butter

Directions

Bring a large pot of heavily salted water to a boil over medium-high heat. Meanwhile, prepare the sauce.
Finely chop the garlic and shallots (about 1/4 cup), and place both in the same small bowl.

Heat 2 tablespoons of the olive oil in a deep 12-inch frying pan over medium-low heat until shimmering. Add the garlic and shallot and cook for 2 minutes. Add the red pepper flakes and cook for 1 minute more.

Increase the heat to medium-high. Add 1 cup dry white wine and cook until the liquid is reduced by half about 3 minutes.

Using a strainer over a bowl, empty the cans of clams. Add the liquid to the skillet.

Reserve the clams for later. Bring the liquid to a simmer. Drizzle in the remaining 1/4 cup olive oil and stir with a wooden spoon to incorporate the oil into the broth fully. Reduce the heat to maintain a bare simmer while you cook the pasta.

Add 8 ounces of dried linguine pasta to the boiling water and cook for 2 minutes less than the package directions for al dente, about 7 minutes.

Using a skinner or tongs, transfer the linguine directly into the skillet. Add 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper. Cook over medium-high heat, tossing the pasta often, for 4 minutes. If the pan is dry, add the pasta water a tablespoon at a time as needed. Add the reserved clams and gently toss until fully combined and the clams are just warmed through (do not overcook), about 2 minutes more.

 

Remove the pan from the heat. Squeeze the juice from the lemon over the pasta. Add 2 tablespoons unsalted butter and the parsley. Stir and toss vigorously until the butter is melted and the parsley is evenly distributed.

Serve this dish with a salad made of mixed greens, shaved Parmesan cheese, and Italian dressing.


 

I find a dish of risotto to be enough for dinner, however, if you would like more add a green salad and some Italian bread.

2-3 servings

Ingredients

1/2 pound shrimp, with shells

Stock
1 tablespoon vegetable oil
Shells from 1/2 pound of shrimp
4 cups water
1 teaspoon seafood seasoning

Risotto
4 cups shrimp stock
1/4 cup butter
¼ cup minced shallots
2 tablespoons minced garlic
1 cup Arborio rice
1 cup dry white wine
Coarse salt and freshly ground white pepper
½ cup diced sun-drained tomatoes
½ cup heavy cream
½ cup grated Parmesan cheese
Chopped parsley

Directions

Make the shrimp stock
Place the ingredients in a large saucepan. Bring to a boil, turn the heat to a simmer and cook for 1- minute. Strain the stock and return the liquid to the pot. use the stock to make the risotto.
Bring the stock to a simmer in a medium saucepan; keep at a gentle simmer.

Heat a wide saucepan or deep skillet over medium heat. Add the butter, shallots, and garlic and cook until the shallots have softened about 2 minutes. Pour in the rice and cook, stirring pretty much constantly, for 2 to 3 minutes, so the rice can absorb the oil.
Pour in the wine and stir. Season with salt and white pepper and bring to a simmer. You want the liquid at a steady simmer. Stir often, scraping the bottom of the pan. When most of the wine has been absorbed – ladle in 1 cup of the shrimp stock. Keep at a simmer, stirring until the rice absorbs most of this liquid. Continue the process, adding stock by the cupful, until you’ve added 3 cups of stock.

Add the shrimp and tomatoes with the last cup of stock and simmer until the rice is al dente. Stir in the cream and cheese and heat until the mixture is hot. Spoon into serving bowls and sprinkle with chopped parsley.


Ingredients

1/4 cup Italian seasoned breadcrumbs
1/4 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon mayonnaise
2 white fish fillets, such as haddock, halibut, etc.
1 tablespoon. olive oil
1/2 cup marinara sauce
4 slices of mozzarella cheese
2 tablespoons grated Parmesan cheese

Directions

Preheat the oven to 425ºF.
Line a baking sheet pan with foil and spray it with baking spray.
Season fish with salt and pepper and lightly brush one side of the fish with mayonnaise. Cover with breadcrumb and press gently to help adhere. Turn the fillets over and brush with a\mayonnaise and dredge in breadcrumbs. Sprinkle each with Parmesan cheese. Place fish in the prepared pan and drizzle with the olive oil.

Bake for 15 minutes. Remove from the oven.
Spoon ¼ cup of tomato sauce onto each fillet and then top each with two slices of cheese. Return to the oven just until cheese is melted, about 5 minutes.

Potatoes With Kale

Ingredients

Potatoes

4 lbs Yukon Gold potatoes, peeled and chopped into 1-inch pieces
2 cloves garlic, peeled and smashed
1 teaspoon kosher salt
¼ cup olive oil

Kale
2 tablespoons extra-virgin olive oil
1 small onion, diced
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
3 cloves garlic, minced
One bag of fresh chopped kale from the produce department
½ cup water

Directions

For the potatoes: Combine the potatoes, garlic, and salt in a 5-quart saucepan with enough cold water to cover. Bring to a boil over medium-high heat. Reduce the heat to a simmer and cook until the potatoes are tender, 15 to 20 minutes. Drain in a colander and return the potatoes to the pan and mash the potatoes until smooth using a potato masher. Add the olive oil.

For the kale: Heat the oil in a large skillet over medium-high heat. Add the onion, salt, and pepper. Cook until translucent, about 15 minutes. Add the garlic and cook, for about 30 seconds. Add the kale and water. Cook, stirring occasionally, until soft and tender, 15 minutes. Drain.
Stir the kale into the mashed potatoes. Adjust salt and add more olive oil if dry.


 

Ingredients

2 tablespoons Extra Virgin Olive Oil
1 Italian sausage or chorizo link, diced
2 teaspoons achiote paste or 1/2 teaspoon Sweet Spanish paprika,
1/2 teaspoon cayenne pepper and 1/2 teaspoon Aleppo pepper
11/2 cup seafood or vegetable broth
1/2 of a large onion, chopped
1/2 cup Spanish {Bomba{ or other shirt grain rice, soaked in water for 20 minutes and then drained
2 garlic cloves, chopped
1 large pinch of Spanish saffron threads soaked in 1/4 cup of water
Salt
1 large Roma tomato, chopped
3 oz diced bell pepper
12 large shrimp, peeled and deveined
6 oz bay scallops
1/4 cup chopped fresh parsley

Directions

In a large deep pan or cast iron skillet, heat the olive oil. Turn the heat to medium-high and add the sausage and chopped onions. Saute the mixture for 5 minutes then add the rice, and cook for 3 more minutes, stirring regularly.

Add the chopped garlic and broth r. Stir in the saffron and its soaking liquid, achiote paste or paprika, cayenne pepper, Aleppo pepper, and salt. Stir in the chopped tomatoes and bell peppers. Bring to a boil and let the liquid slightly reduce, then cover (with a lid or tightly with foil) and cook on low heat for 25 minutes.

Uncover and spread the shrimp over the rice, pushing it into the rice slightly. Add a little water if needed. Cover and cook for another 4-5 minutes. Add the scallops and recover, cook, or until the shrimp turns pink.
Garnish with parsley.

This is a complete meal, but you could add a salad and crusty bread if you wish.

 


Baked Cod with Lemon and Garlic Sauce

Ingredients
2 Cod fillets
1 tablespoon chopped fresh parsley leaves

Lemon Sauce
3 tablespoons fresh lemon juice
2 tablespoons extra virgin olive oil
1 tablespoon melted butter
2 garlic cloves, minced

Fish Coating
3 tablespoons s all-purpose flour
½ teaspoon ground coriander
½ teaspoon sweet Spanish paprika
1/2 teaspoon ground cumin
1:2 teaspoon salt
¼ teaspoon black pepper

Directions

Preheat the oven to 400 degrees F.
Mix together the lemon juice, olive oil, and melted butter in a shallow bowl (do not add the garlic yet). Set aside.
In another shallow bowl, mix the all-purpose flour, spices, salt, and pepper. Set next to the lemon sauce.
Pat the fish dry. Dip the fish in the lemon sauce then dip it in the flour mixture. Shake off excess flour. Reserve the lemon sauce for later.
Heat 2 tablespoon olive oil in an ovenproof skillet over medium-high heat. Add the fish and sear on each side to give it some color, but do not fully cook (about 2 minutes on each side). Remove the skillet from heat.
To the remaining lemon sauce, add the minced garlic and mix. Drizzle all over the fish fillets.
Bake in the heated oven until the fish flakes easily with a fork, 8-10 minutes Remove from the heat and sprinkle with chopped parsley. Serve immediately.

Cannellini Beans

Ingredients

¼ cup chopped onion
1celery stalk, diced
1garlic clove, minced
¼ teaspoon dried thyme
2 tablespoon butter
Salt and pepper
15 oz can of cannelloni beans, drained

Directions

Saute the onion, celery, and garlic in the butter until the vegetables are tender, about 5 minutes. Add the beans, thyme, and salt and pepper to taste. Turn the heat down, cover the pan, and heat the mixture until hot.

Oven Baked Zucchini Sticks

Ingredients

1 medium zucchini, cut into 8 sticks
½ cup Italian seasoned breadcrumbs
Salt and pepper
2 tablespoon olive oil
¼ cup grated Parmesan cheese

Directions

Place the bread crumbs, cheese, and oil in a plastic bag. Shake well. Add the zucchini and shake gently until coated. Place the zucchini on a sheet pan covered with oiled foil. Bake at 400 degrees F until light brown, about 15 minutes.


Tuna Patties

Ingredients

2- 4 ounce cans of Italian tuna in olive oil
1/4 cup bread crumbs
2 shallots, chopped
1 tablespoon parsley, chopped
3 tablespoons chives, chopped
1/4 cup parmesan, grated
1/4 cup all-purpose flour + 2 tablespoons
1 tablespoon Greek yogurt
1 egg
Salt and pepper, to taste
2 tablespoons extra virgin olive oil

Salad

Salad greens
Sliced red onion
Sliced tomato
Kalamata Olives
Hardboiled Eggs
Pita bread
Italian salad dressing

Tzatziki Sauce

1 cucumber, peeled
1/2 teaspoon sea salt
1 cup fresh dill, stems removed
2 cups Greek yogurt
1/4 cup extra virgin olive oil
6 cloves garlic, pressed through a garlic press or finely minced

Directions

For the tuna patties
Place the tuna and its oil in a bowl, and add all the ingredients except the 2 tablespoons of flour and the olive oil. Mix well.
Place the 2 tablespoons of flour on a small plate. Form medium-sized patties, place them in the flour, and cover them lightly with plastic wrap. Refrigerate until ready to cook.


Heat a frying pan on medium heat and add the olive oil. Cook the patties for about 7 minutes on each side until lightly brown.

For the salad plate

Line individual plates with shredded lettuce, sliced tomato, red onion, olives, and sliced hard boil egg. Drizzle the plates lightly with your favorite Italian dressing. Place the 2 patties on each plate. Add a scoop of Tzatziki sauce a pita bread.

For the tzatziki sauce

add a handful of feta cheese to the sauce for more flavor/

Grate cucumber into a colander resting over a bowl. Sprinkle salt on grated cucumber. Let this sit for about 15 minutes.
Chop the dill and then add it to a bowl with the Greek yogurt, olive oil, and pressed garlic. Mix well.
Squeeze the water out of the cucumber in a kitchen towel or paper towel and then add to the tzatziki. Salt, to taste. Refrigerate for several hours.


 

Prosciutto-Wrapped HFish fillets with Lemon Herb Butter

Ingredients

Lemon Garlic Butter
1 stick unsalted butter softened
1/4 cup chopped fresh parsley
1/4 cup chopped fresh basil
2 tablespoons chopped fresh chives
Zest of 1 small lemon
2 teaspoons lemon juice
2 cloves garlic minced
Salt to taste
Freshly ground black pepper to taste

Fish fillets
2 (6-8 ounce) white fish fillets such as haddock, halibut, cod, etc. fillets skin removed
1 jarred roasted red bell pepper, cut in half
4 slices of thinly sliced prosciutto
1 tablespoon olive oil

Directions

Combine the Lemon garlic butter ingredients in a small bowl.
Spread a piece of plastic wrap out on the counter or on a cutting board.
Place the butter in the center and roll it into a cylinder. Refrigerate until needed.

Season the fish with salt and black pepper.
Place a slice of roasted red pepper on each fillet.
Place 2 slices of prosciutto over each fillet and wrap around the fish.

Heat oil over medium-high heat in a nonstick skillet or saute pan.
Place the fish, top down in the skillet.
Reduce heat to medium. Cook for 4 minutes or until you can see the edges of the fish turn opaque.

Carefully turn the fish and continue cooking for another 3 minutes or until the fish is cooked through. Place the fish on serving plates
Add 4 tablespoons of the butter sauce to the skillet. Heat until melted. Pour the sauce over the fish fillets and serve with Basil Pesto spaghetti and sliced tomatoes.

 


 

Preheat the oven to 375 degrees F (190 degrees C). Grease a baking sheet.

Potato Wedges

Scrub 1 medium baking potato and cut it in half. Cut each half into 3 wedges. Place on the baking sheet. Brush with olive oil and sprinkle with salt and pepper to taste. Bake 20 minutes, then turn the wedges over and bake 20 minutes.

Crab Cakes

Ingredients

1/2 small onion, finely chopped
1/4 small red bell pepper, finely chopped
3/4 teaspoon Old Bay Seasoning
1/4 teaspoon salt
3 tablespoons mayonnaise
1 cup Saltine crackers crushed
8 oz. crab meat
3 teaspoons chopped parsley

Directions

Gently combine the crab cake ingredients and shape them into 2 patties. Brush lightly with olive oil. Place the patties on the baking sheet after the potatoes have cooked for 20 minutes.
Bake in preheated oven for 15 minutes, then turn the crab cakes over, and bake an additional 10 to 15 minutes, until nicely browned.

Spinach Stuffed Tomatoes

Ingredients

1 large tomato
½ cup cooked, chopped spinach
2 tablespoons chopped onion
2 tablespoons greeted Parmesan cheese
Salt and Pepper to taste

Directions

Cut the tomato in half and scoop out the seeds and center flesh creating two shells. Mix the spinach with the onion and add salt and pepper to taste. Divide the mixture in half and fill the tomato halves. Top each with a tablespoon of cheese. Place on the baking sheet with the crab cakes and bake for 2o minutes.

 


Spicy Tomato Sauce

3 tablespoons extra virgin olive oil
1/2 yellow onion finely diced
4 garlic cloves minced
1/2 tablespoon crushed red pepper flakes
2 tablespoons tomato paste
28 ounces whole peeled tomatoes
15 ounces crushed tomatoes
1/4 cup minced fresh basil leaves
1 1/2 tablespoons minced fresh oregano
Salt and pepper to taste

Seafood Pasta
Use any combination of fish that you like

1 pound bucatini or fettuccini
3 tablespoons extra virgin olive oil
2 thinly sliced garlic cloves
1 pound black mussels, scrubbed and beards removed or small clams
1/4 cup fresh squeezed lemon juice
1/2 pound extra large shrimp, peeled, deveined with tails intact
1/4 pound bay scallops
1/4 pound squid bodies (thinly sliced)
1 recipe Spicy Tomaro sauce
Salt and pepper to taste
Garnish: fresh basil leaves

Directions for the sauce

Place a pot over medium heat and add oil. Add onions and sauté for about 5 minutes or until the onions start to get translucent. Season with salt and pepper.

Add garlic and crushed red pepper flakes and continue to sauté for about 1 to 2 minutes.

Stir in tomato paste and cook for about 2 minutes, while stirring, until the paste turns a deep red color.

Add whole tomatoes and break each tomato apart with a wooden spoon. Season with salt and pepper.

Lower heat to medium-low, stir in the crushed tomato and simmer for about 25 minutes.

Directions for Seafood Pasta

Place a high-sided sauté pan over medium heat. Add oil and sliced garlic and cook for 1 minute.

Add mussels or clams and toss together with oil and garlic.
Increase heat to medium-high, add lemon juice and cover the pan with a lid.

Keep the pan covered for about 2 minutes or until mussels open up.

Remove lid, add shrimp and cover again for about 2 to 3 minutes or until shrimp turns opaque.

Remove the lid once again, and add bay scallops and squid bodies and tentacles. Cover one last time for about 30 seconds to 1 minute or until tentacles curl.

Season with salt and pepper and toss together.

Remove the lid and stir the sauce into the seafood mixture.

Lower heat to medium and simmer sauce for about 2 minutes.

Fill a large pot with water and bring to a boil. Add a small handful of salt and add pasta. Boil pasta, stirring occasionally until al dente.

Strain pasta and pour it into a large serving dish. Add the seafood sauce and stir gently. Serve in individual pasta bowls.



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