Healthy Mediterranean Cooking at Home

Category Archives: Fish

Summer Squash Potato Gratin

Ingredients

1 large sweet onion, diced
8-10 small yellow summer squash (each about 4-inches long) sliced into thin rounds
5 medium red potatoes, peeled and sliced into thin rounds
Olive oil
3 cups shredded cheddar cheese
Salt and pepper

Directions

Preheat the oven to 400ºF
Coat the bottom of a large baking dish with olive oil. (I used a 12×8-inch oval baking dish.)

Cover the bottom of the dish with squash slices, overlapping them slightly. Sprinkle with salt and pepper. Sprinkle ⅓ of the onion and 1 cup of shredded cheese over the squash.
Cover the squash with potato slices, overlapping them slightly. Sprinkle with salt and pepper and then ⅓ of the onion and 1 cup of shredded cheese.
Cover the potatoes with another layer of squash, overlapping them slightly, Sprinkle with salt and pepper, and then ⅓ of the onion and 1 cup of shredded cheese.

Spray a large sheet of foil to cover the baking dish with cooking spray. Place the sprayed side down on the baking dish and press tightly to the edges of the dish.
Bake the casserole for one hour. Remove the foil and bake for 30 minutes more. Let the casserole rest for 10 minutes before serving.

Butter Braised Sea Bass

Ingredients

2-6oz sea bass fillets
3 tablespoons butter
Salt and pepper to taste
¼ cup chopped chives

Directions

In a small skillet, melt the butter, and add the sea bass. Sprinkle with salt and pepper. With a spoon scoop the butter up and over the fish. Cook for 5 minutes, turn the fish over and scoop butter over the fish as it cooks for 5-6 minutes more. Sprinkle with chopped chives and serve immediately.

Easy Corn On The Cob

Ingredients

2 fresh ears of corn, husked and silk removed
2 tablespoons butter
2 large sheets of waxed paper

Directions

Wash the corn well. Place each ear on a large sheet of waxed paper. Spread each ear with butter. Roll up and twist the ends closed. Place in the microwave and cook on high for 2 ½ minutes. Let rest for two minutes and serve.


Shrimp Salad In Cantaloupe Rings

2 servings

Ingredients

8 oz cooked shrimp, diced into small pieces
¼ cup finely chopped onion
¼ cup finely chopped green bell pepper
1 celery stalk, finely chopped
1 hard-boiled egg, chopped
2 teaspoons chopped fresh dill
3 tablespoons mayonnaise
Salt and pepper to taste
2 center-cut slices of cantaloupe kept in circles, about 1-inch thick, peeled and seeded

Directions

Combine the salad ingredients in a mixing bowl. Chill in the refrigerator for several hours.
Place a cantaloupe circle on each of the two plates. Divide the shrimp salad in half and pole into the cantaloupe rings and serve with the Zucchini Salad and muffins.


Zucchini Salad

2 servings

Ingredients

Salad
1 medium zucchini, sliced into very thin circles
1 small shallot, finely chopped
1/4 cup toasted walnuts
1/4 cup dried cranberries
2 tablespoons chopped fresh mint
Sea salt and freshly ground black pepper

Lemon Vinaigrette
1/4 cup fresh lemon juice
1 small garlic clove, grated
1 teaspoon Dijon mustard
1/4 teaspoon sea salt, more to taste
Freshly ground black pepper
1/2 teaspoon honey
1/4 to 1/3 cup extra-virgin olive oil

Directions

Whisk together the dressing ingredients and set them aside.

In a medium serving bowl, combine the salad ingredients. Add half the dressing and mix well. Use the remaining dressing for another recipe.

Mini Corn Muffins

Ingredients

1/2 cup all-purpose flour
1/2 cup cornmeal
1 tablespoon sugar
2 teaspoons baking powder
1/4 teaspoon salt
1 egg
1/2 cup milk
2 tablespoons canola oil

Directions

Combine the cornmeal, baking powder, sugar, flour, and salt in a bowl. Whisk in the egg substitute, milk, and oil together.
Fill your mini muffin cups with batter up to three-fourths full.
Set your oven to 400 degrees F. Place the muffin cups inside the oven then let them cook for ten to twelve minutes or just until the toothpick inserted at the middle of the muffin does not have anything sticking to it when pulled out. Then allow them to cool down for five more minutes then place them on the wire rack.

 

 


Egg Batter Pan-Fried Flounder

Ingredients

½ pounds boneless flounder or sole fillets
Salt and pepper
1 large egg
1/4 cup milk
1/4 cup all-purpose flour for dredging
Mild olive oil or vegetable oil for frying
Chopped flat-leaf parsley
Lemon wedges

Directions

Season the fish fillets with salt and pepper. Make the egg batter by whisking together the egg, a pinch of salt,  and milk in a shallow bowl.
Submerge the fish in the egg batter.

Pour about 1/4 inch of oil into a wide skillet over medium-high heat. When the oil looks wavy, lift the fish from the egg batter one piece at a time, allowing excess batter to drip off. (Discard remaining batter.) Carefully lay each fillet in the pan and let fry gently until golden, about 2 minutes per side. Remove and blot briefly on paper towels, then transfer to a warmed serving platter.

Sprinkle with parsley, and garnish with lemon wedges.

Sauteed Corn

Ingredients

4 cups corn kernels
1 small onion dice
¼ of green bell pepper, finely diced
2 tablespoons butter
Salt & pepper to taste
2 sprigs fresh thyme or 1/8 teaspoon dried

Directions

Combine onion, bell pepper, and butter in a saucepan. Cook over medium heat for 5 minutes. Add thyme.
Taste and season with salt and pepper.

Homemade Coleslaw

Prepare the day before serving.

Ingredients

Slaw
Half a medium head of green cabbage
Half a medium head of red cabbage
1 large garden carrot or 2 regular-sized carrots
2 scallions

Dressing
1/4 cup mayonnaise
1/4 cup sour cream
1/4 cup heavy cream
1/2 teaspoon celery seed
3/4 teaspoons salt
1/2 teaspoon black pepper
1 tablespoon wine vinegar
1 tablespoon honey or agave syrup
/21 tablespoon lemon juice

Directions

Whisk together the dressing ingredients in a large bowl.
Finely shred the cabbages and carrots. Finely chop the scallions.

Add the dressing and stir well/ Cover the bowl and refrigerate overnight.
Stir well before serving


No need to turn on the oven for these easy and delicious recipes.

Easy Mac And Cheese

Ingredients

4 cups (1 lb) elbow macaroni
Salt
11/2cups milk
2 tablespoons butter
2 cups shredded Cheddar Cheese
½ teaspoon yellow mustard powder
¼ cup panko crumbs
8 ounces processed Velveeta cheese, diced

Directions

Cook the pasta in boiling salted water for 5 minutes. Drain.
In the same pot over low heat, melt the cheeses in the milk, butter, and mustard until smooth. Stir in the drained macaroni. Serve.

Chesapeake Style Salmon Patties

You can use canned salmon, but I prefer this method for using cooked salmon in recipes because the fish stays fresh and moist.

Ingredients

1- 6 oz wild-caught salmon filet, skin removed
Celery leaves and parsley stems
1 cups saltine cracker crumbs
1 teaspoon Old Bay seasoning or other seafood seasonings
1/3 cup finely chopped red bell pepper
1/4 cup thinly sliced green onions
1/4 cup finely chopped parsley
Salt and pepper to taste
2 tablespoons mayonnaise
1 egg, lightly beaten
2 tablespoons vegetable oil
Lemon wedges and tartar sauce for serving

Directions

In a medium skillet, place a layer of celery leaves and parsley stems in the bottom of the pan and add ½ cup of water. Bring to a simmer. Sprinkle the salmon fillets with a bit of salt. Place salmon fillets, skin-side down on the pan, and cover. Cook for 5 minutes. Remove to a plate to cool for about 15 minutes. Shred the filet. Clean out the skillet.

In a mixing bowl, combine the cracker crumbs with the following 7 ingredients {egg}.

Fold in the salmon. With floured hands, form into two patties. Heat the oil in the skillet over medium heat.

Cook the patties for 3 minutes on each side or until lightly golden. Serve with lemon or tartar sauce.


Pan-Seared Chilean Sea BassWith Asparagus Tortellini Anr roasted carrots

Pan-Seared Chilean Sea Bass

2 servings

Ingredients

Juice of 1 lemon
2 (8-ounce) wild caught Chilean Sea Bass fillets skin removed
1/2 teaspoon coarse sea salt
1/2teaspoonlemon pepper
1/4 cup all-purpose flour
1 tablespoon extra-virgin olive oil
3 tablespoons unsalted butter, divided
1 large garlic clove finely chopped
1 teaspoon chopped fresh thyme
¼ cup heavy cream

Directions

Coat fish in flour mixed with salt and lemon pepper. Heat a deep medium skillet and add the oil and 1 tablespoon of butter.

Cook until fish is browned and just opaque in the center, about 6 minutes per side, lowering heat if lemons and fish brown too quickly. Transfer fish to a platter and lemons to a serving plate.

Place the skillet over low heat and add garlic. Cook, stirring, for 1 minute. Stir in lemon juice and cook for 1 minute. Remove the skillet from the heat and swirl in butter and cream.

Asparagus Tortellini

Ingredients

Half a bunch of asparagus, trimmed and cut into 1-inch lengths
10 oz frozen mixed spinach and cheese tortellini, cooked al dente

Directions

Cook the asparagus the way you like them. I roasted them for the last 15 minutes during the time the carrots were roasting.

Combine the asparagus and cooked pasta. Add half of the creamy lemon sauce and mix well. Divide in half and place on individual dinner plates. Top with the cooked fish and pour the remaining sauce over the fish.

Roasted Carrots

Ingredients

3 large carrots, peeled
1 tablespoon of olive oil
Salt and pepper to taste

Directions

Heat the oven to 400 degrees F
Place the oil in a small baking dish
Cut eh carrots in half and then quarter each half. Place the cut carrots on the dish. Add salt and pepper. Add fresh herbs, if you like them with carrots. I use rosemary. Mix well. Roast for 30 minutes.


SAUCE
1teaspoon wasabi powder
1 teaspoon water
1 tablespoon rice vinegar
2 tablespoons mayonnaise
1 garlic clove (crushed)
TUNA
1 tablespoon soy sauce
1 tablespoon vegetable oil
1⁄2teaspoon wasabi powder
2 fresh tuna fillets (5 oz eachand1 inch thick)

Directions

In a bowl mix wasabi and water to make a paste.
Let stand for 10 minutes.
Stir in vinegar, mayonnaise, and garlic.
Set aside.

Prepare a grill or preheat an air-fryer to 380 degrees F

In a cup, mix the soy sauce, oil, and wasabi powder.
Brush on the tuna fillets.

To Grill
Grill for 3-4 minutes on each side for rare tuna. Add 2 minutes more for medium.

To Air-Fry
Cook for 4 minutes[(for medium-rare tuna] then remove from the air fryer and let rest for about 5 minutes before slicing.

AHI TUNA STEAKS IN AIR FRYER TIMES
Rare: 3 minutes
Medium-Rare: 4 minutes
Medium: 4 ½ minutes
Well Done: 5 minutes

Place the fillets on the rice and top with the wasabi sauce.

Crispy Rice

Ingredients

2 cusp cooked rice
2 tablespoons rice vinegar
1 tablespoon sriracha
2 teaspoons soy sauce
1 teaspoon toasted sesame oil
Peanut oil

Directions
Place the rice in a bowl and sprinkle with the vinegar using a rice paddle to fold the vinegar into the rice. Add the remaining seasonings. And mix gently.

Heat 2 tablespoons of oil in a medium skillet. When the oil is hot, add the rice and pan into a circle the size of the bottom of the skillet.
Fry the rice until crispy on the bottom. Turn the rice over with a spatula: hash brown style. Cook until brown. Divide in half and place on two individual dinner plates.


 

Servings: 2

Ingredients

2 (6 ounces) boneless cod fillets
2 ( 6ouncws) Yukon gold potatoes, peeled and sliced thin
Half a medium onion, thinly sliced
1/2 cup heavy cream divided
2 thyme sprigs, chopped, divided
Salt and ground black pepper to taste
2 tablespoons salted butter, divided

Directions

Preheat the oven to 400 degrees F. Melt 1 tablespoon of butter in each of two ramekin baking dishes.

Layer one sliced potato on each of the ramekins and top with sliced onion. Sprinkle with salt and pepper.

Bake the potatoes for 30

minutes. Turn the oven down to 350 degrees F.

Male a well in the center of each baking dish and place a fillet in the center. Sprinkle with thyme,  salt, and pepper. Pour ¼ cup of cream over each fillet.

Return the baking dishes to the oven and cook for 25 minutes. Serve with sauteed greens.


 

2-3 servings

Arrabiata Sauce

This recipe can be doubled if you would like extra for another meal.

Ingredients

Half a medium yellow onion minced
3 cloves garlic minced
1/2 teaspoon red pepper flakes
One 28 oz can of finely chopped Italian tomatoes
2 tablespoons extra virgin olive oil
1 bay leaf
Sea salt to taste
8 leaves of basil torn

Directions

In a large heavy-bottom saucepan heat the olive oil and saute the onion with a pinch of sea salt until translucent, about 5 minutes. Add the garlic and red pepper flakes and let them cook only for a few seconds until you can smell them and don’t get any color on them.

Add the tomatoes and bay leaf and partially cover it with a lid. Allow the sauce to simmer away on low flame for about 1 hour until thick and concentrated in flavor. Make sure to stir often, every 10 minutes or so, making sure the sugars in the tomatoes do not burn.

Turn off the flame and season to your taste with the sea salt. Stir in the fresh basil leaves and finish it with a drizzle of extra virgin olive o

Shrimp

Ingredients

12{14-16 oz} large (16 to 20-count) shrimp, peeled and deveined
1tablespoons good olive oil
1 cup thinly sliced red onion
1 tablespoon minced garlic (3 cloves)
1/4 teaspoon crushed red pepper flakes
1/3 cup dry white wine, such as Pinot Grigio
Arrabbiata Sauce, homemade
6 oz spaghetti

Directions

Place the shrimp on a plate and pat them dry with paper towels. Sprinkle with 1/2 teaspoon salt and 1/4 teaspoon black pepper.

Heat the olive oil in a large skillet over medium heat. Add the onion and sauté for 5 minutes, until the onion begins to soften. Add the garlic and red pepper flakes and sauté for one minute. Add the shrimp in one layer and sauté for one minute on each side, until they start to turn pink but are not cooked through. Transfer the mixture to a bowl, and seat aside.

Add the wine to the empty skillet and simmer for 2 to 3 minutes to reduce the liquid. Stir in the arrabbiata sauce and heat until it simmers. Keep on low heat while you cook the pasta.

Cook pasta according to the directions on the package for al dente.

 

Toss the pasta with 3/4 cup of sauce. Stir the shrimp mixture into the remaining sauce. Portion the spaghetti into pasta bowls and top each with a portion of shrimp.

Serve immediately.

 


 

Have you tried Sea Bream?

The ancient Greeks and Romans liked sea bream cooked with seasoned sauces and accompanied by fruit. They are most often found in coastal areas but have been caught at depths of up to 150m. Spawning occurs between November and December. Solitary fish, eat worms and crustaceans as well as smaller fish and have impressive teeth when you see them up close.

 

Interestingly, these fish start life as males and change sex at about three years of age.

With dense, moist white flesh, sea bream are usually sold whole or in fillets. With a satisfying meaty texture, a clean taste, and a delicate flavor they’re a good choice for dinner. Whole or filleted, sea bream can be baked, pan-fried, grilled, steamed, or roasted.

A good rule of thumb is not to overcook sea bream. In fact, it’s always better to undercook sea bream than let it spend too long in the pan or the oven.

Cook sea bream fillets with herbs and spices to enhance the fish. Cooking sea bream fillets only takes a few minutes on each side and they’re ready to eat for a quick dinner.

Here is how I like to cook these fillets.

Ingredients

Olive oil
2 sea bream fillets, about 6 oz each

Side Dish
20 cherry tomatoes
1 medium zucchini, diced
1 teaspoon ground coriander
¼ teaspoon garlic powder
A small bunch of basil, chopped
1 lemon
Sea salt and freshly ground black pepper

Potato Cakes
2 cups mashed potatoes
1 cup all-purpose flour
1 onion, diced
1 egg
½ teaspoon ground black pepper
½ teaspoon salt

Directions

For the side dish
Place a small saucepan over gentle heat and add 2 tablespoons of olive oil. Cut the tomatoes in half and add to the oil. Add the zucchini and season with salt and pepper and stir over low heat for 1–2 minutes.
Add the coriander, garlic powder, basil, and lemon juice of one-half to the pan stir, and set aside to allow the flavors to infuse.

For the potato cakes

Mix mashed potatoes, flour, onion, egg, black pepper, and salt together in a bowl until batter consistency.

Heat 1 tablespoon of oil in a skillet over medium heat. Drop 4-inch circles of batter into the hot oil. Cook until golden brown, about 5 minutes per side. Remove with a slotted spoon and drain on paper towels. Repeat with the remaining batter.

To cook the bream
Heat a heavy-based frying pan over high heat. Slash the skin of the fillets in 3 places. Add a dash of oil to the pan and, when really hot, add the bream fillets skin side down. Season and cook for 2 minutes. (The flesh should be opaque two-thirds of the way up the fillet.)

Turn the fillets and cook on the other side for 1 minute until just cooked through.

To serve
Pace a potato cake on a dinner plate. Top with a fillet and spoon some of the zucchini mixtures around the fish.

 


 

For ease in cooking everything so they are hot for serving, prep all ingredients and combine sauces in separate dishes prior to cooking.

Pan Scallops With Sesame Sauce

Serves 4

Ingredients

16 large sea scallops
1 sliced green onion (white and green sections reserved separately)
2 garlic cloves, minced (about 1 teaspoon)
2 tablespoons low-sodium soy sauce
1 tablespoon rice vinegar
3 teaspoons brown sugar
½ teaspoon cornstarch
1 tablespoon sesame oil
⅛ teaspoon crushed red pepper
1 teaspoon peanut oil
⅛ teaspoon black pepper
Rice

Directions

Remove scallops from the refrigerator, and bring them to room temperature (about 10 minutes). In a small mixing bowl, add the white onion pieces and the next 7 ingredients (through crushed red pepper); stir with a whisk to combine, and set aside.

Warm the peanut oil in a large nonstick skillet over medium heat. When hot, add the scallops; sprinkle scallops with the black pepper. Cook scallops for about 3 minutes on 1 side until golden brown. Using tongs, flip the scallops and cook for 1 minute. Transfer scallops to a deep plate, and cover with foil. Keep the skillet on the heat.

Whisk the sauce again, and add it to the pan. Cook until the sauce boils and thickens slightly (about 45 seconds); then remove the pan from heat. Pour the hot sesame sauce over the scallops and garnish with a sprinkle of green onion. Serve with rice.

Asian Snow Peas

Serves: 4

Ingredients

1 tsp sesame oil
½ lb fresh snow peas, ends trimmed and cut in half
½ cup carrots, shredded
¼ cup water chestnuts, canned, sliced
½ cup chicken broth, low-sodium
1 tsp soy sauce, low-sodium
1 tsp cornstarch

Directions

Add oil to nonstick skillet and heat on medium heat. Add snow peas and carrots. Saute for 2 minutes.
Add water chestnuts and broth. Bring to a boil. Cover, reduce heat and simmer for approximately 5 minutes (or until vegetables are crisp-tender).

In a separate bowl, combine soy sauce and cornstarch, stir until cornstarch dissolves. Add to vegetable mixture.
Cook over medium heat, stirring constantly until sauce thickens. Serve immediately.

Spicy Baby Bok Choy in Garlic Sauce

4 servings

Ingredients

4 baby bok choy
1 tablespoon peanut oil
1 tablespoon sesame oil
1/4 cup water
1 teaspoon grated fresh ginger root
2 cloves garlic, minced
1 tablespoon oyster sauce
1 tablespoon low sodium soy sauce
1 tablespoon brown sugar
1/8 teaspoon crushed red pepper flakes

Directions

Trim off the ends of the bok choy and cut them in half. Set aside.

In a small bowl, stir together the peanut oil and sesame oil. In a separate larger bowl, stir together the water, ginger, garlic, oyster sauce, soy sauce, brown sugar, and red pepper flakes. Set this aside.

Heat the oil in a large skillet or wok over medium-high heat. Add the bok choy; stir fry for a few minutes or until the pieces start to turn a pale green.

Pour the sauce over the Bok Choy. Cook, stirring constantly until sauce has thickened slightly, and coats the bok choy, about 3 minutes.



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