Healthy Mediterranean Cooking at Home

Category Archives: Fish

The Mediterranean diet is a way of eating based on the habits of those who live in countries bordering the Mediterranean sea, like, Spain, France, Greece, and Italy. Here is a good example of a dinner based on this type of diet. It is a very healthy way of eating.

Parmesan-Crusted Flounder

4 servings

Ingredients

3/4 cup freshly grated Parmesan cheese
2 teaspoons paprika
1 tablespoon chopped flat-leaf parsley
Olive oil mayonnaise
4 flounder fillets (about 1 pound total)
1 lemon, cut into wedges
Extra-virgin olive oil, for drizzling
Salt and freshly ground pepper

Directions

Preheat the oven to 400ºF. In a shallow dish, combine the Parmesan cheese with the paprika and parsley.  Season the fish with salt and pepper. Brush the fish lightly with mayonnaise and dredge in the cheese mixture. Place on an oiled baking sheet or dish, drizzle with a little olive oil and bake until the fish is cooked through and beginning to brown along the edges 10 to 12 minutes. Serve the fish with the lemon wedges.

Whole Grain Pasta With Zucchini And Tomatoes

4 servings

Ingredients

2 tablespoons plus 1 tablespoon extra-virgin olive oil
1 large garlic clove, minced
1/4 teaspoon red pepper flakes
Salt
1 medium zucchini (about 8 oz) quartered lengthwise and cut into 1/2-inch cubes
1/4 cup pine nuts, toasted
1 tablespoon of prepared basil pesto
1 cup fresh mini San Marzano or grape tomatoes, halved
8 oz whole-grain linguine pasta
Pasta water

Directions

Combine 2 tablespoons oil, garlic, pepper flakes, and 1/4 teaspoon salt in small bowl; set aside.

Heat the 1 tablespoon oil in a skillet over medium-high heat, add zucchini and ¼ teaspoon salt, and cook, stirring frequently, until zucchini is tender, about 5 minutes.

Push zucchini to the sides of the skillet to create a clearing; add the oil-garlic mixture and cook, stirring constantly, until fragrant, about 1 minute. Add the tomatoes and stir to combine the garlic tomato mixture with the zucchini and cook for 1 minute longer. Remove skillet from the heat and stir in pine nuts and pesto.

Bring 4 quarts of water to boil in a large Dutch oven. Add pasta and 1 tablespoon salt to the boiling water; cook until al dente. Reserve 1/2 cup pasta cooking water, drain pasta and return pasta to the Dutch oven. Turn the heat on to low.

Add sauce and reserved cooking water to the pasta and toss to coat. Season with salt to taste. Transfer to a serving bowl.


America is a melting pot that was formed by the hard-working people who migrated here from lands as far east as China and Japan and as far north as Russia and Europe. They utilized American supplies and prepared them in ways that they had prepared them in their homeland.
True American food is a collection of these culinary traditions passed down from generation to generation. Each culture brought their cooking methods, food, and spices to America. They farmed the soil, hunted game, and incorporated their ways into the food of America. This series is about what they cooked.

From Manhattan to New England, clam chowder is known for its competing varieties as much as for its comforting briny flavor. It seems every state on the East Coast has its own take on the popular soup

New England clam chowder is the most well-known and popular clam chowder. Though it’s named after New England and associated most with Massachusetts and Maine, food historians believe that French, Nova Scotian, or British settlers introduced the soup to the area and it became a common dish by the 1700s. The soup continued to gain popularity throughout the years and, according to “What’s Cooking America”, was being served in Boston at Ye Olde Union Oyster House (the oldest continuously operating restaurant in the country) by 1836.

New England clam chowder, occasionally called “Boston Clam Chowder,” is made with the usual clams and potatoes, but it also has a milk or cream base. It is usually thick and hearty; Today. the soup can be found all over the country but is still most popular in the North East.

I  serve the chowder with crusty Italian bread and a Romaine Salad dressed with a Parmesan Vinaigrette.

New England Clam Chowder

Yield: 8 to 10 servings

Ingredients

3 strips thick-cut bacon
1 tablespoon unsalted butter
1 medium onion, cut into 1/4-inch cubes
1 medium leek, washed and sliced
2 celery ribs with tops cut into 1/4-inch slices
1 teaspoon chopped fresh thyme leaves
2 bay leaves
1/2 teaspoon seafood seasoning (Old Bay)
3 medium-size white potatoes, peeled and cut into 1/2-inch cubes
1/2 cup all-purpose flour (I use Wondra-no lumps)
4 cups seafood stock or bottled clam juice, divided
1 pound chopped fresh clam meat with juices or 2 (6.5 oz) cans of clams in broth
Kosher salt to taste
2 cups half & half
1 teaspoon white pepper
Chopped fresh parsley for garnish

Directions

Place a 4- to 6-quart pot over medium-low heat. Add the bacon and cook, turning occasionally, until crisp, 10 to 12 minutes. Remove the bacon, leaving the fat in the pot, and crumble into small pieces onto a plate; set aside.

Add the butter, onion, leek, celery, thyme, seafood seasoning and bay leaves to the pot. Cook, stirring often, until onions and potatoes are tender, 6 to 8 minutes.

Return the bacon to the pot and increase the heat to medium-low.

Dissolve the flour in 1 cup of the clam broth or seafood stock. Add the mixture gradually, stirring continuously, until incorporated. Stir and cook 5 minutes.

Increase the heat to medium and slowly add the remaining clam broth or stock, 1 cup at a time, incorporating it into the mixture before adding more.

Increase the heat to medium-high and add the clam meat with its juices. Keep stirring 5 minutes, until the clams are tender.

Add the cream slowly; then stir in the white pepper.

Discard the bay leaves before serving. Garnish each serving with chopped parsley.

Note
Many supermarkets carry frozen, chopped clam meat in 1-pound containers, which is fresher than canned and just as convenient. Simply defrost before using.

Romaine Salad with Parmesan Vinaigrette

Ingredients

3 tablespoons grated Parmesan, plus extra for garnishing the salad
2 teaspoons Dijon mustard
3 tablespoons red wine vinegar
1 clove garlic, minced
1/2 cup extra-virgin olive oil
Kosher salt and freshly ground pepper to taste
2 hearts of romaine lettuce, chopped

Directions

Whisk the Parmesan, mustard, vinegar, and garlic in a small bowl. Whisk in the oil. Sprinkle the vinaigrette with salt and pepper. Toss the lettuce with the vinaigrette. Serve immediately.


All three dishes can be baked in the oven together, staggering the cooking time needed by each dish.

Stuffed Sole Fillets

Stuffing Ingredients
4 large shrimp, peeled, deveined, tails removed, finely chopped
1 tablespoon olive oil
1 scallion, minced
1 medium garlic clove, minced
½ celery stalk, finely chopped
1 mini bell pepper, finely chopped
1 tablespoon fresh parsley, minced
1 tablespoon chopped chives
Salt and pepper
½ oz oyster crackers crushed

Fish
12 oz sole fillets
Lemon juice
Butter

Directions

Preheat oven to 400°F. Coat a baking dish just large enough to hold the fish with olive oil cooking spray.


Combine the filling ingredients in a medium mixing bowl. Spread the filling evenly over each fillet and add a few drops of lemon juice over the stuffing.

Roll each fillet, jelly-roll fashion, and skewer it with toothpicks and place in the prepared baking dish.

Dot each roll-up with butter and cover the baking pan loosely with foil and bake for 10 minutes. Remove the foil and cook for another 10-15 minutes, or until the fish flakes easily when touched with a fork.

Easy Mac & Cheese

No need to make a white sauce to get creamy mac & cheese.

Ingredients

12 oz whole wheat elbow macaroni
2 tablespoons Dijon mustard
1 cup sour cream
Kosher salt and pepper
1 small onion, finely chopped
1 cup Velveeta cheese cut into small cubes
1 cup shredded Cheddar cheese

Directions

Heat the oven to 400°F. Cook the pasta for half the time recommended on package directions; drain.
In a large bowl, whisk together the mustard, sour cream, and 1⁄2 teaspoon each salt and pepper. Fold in the onion and the Velveeta.


Add the cooked pasta to the bowl and toss to coat.

Transfer the pasta mixture to a greased 12×8-inch baking dish and bake until beginning to brown, 20 minutes.
Remove the baking dish from the oven and sprinkle the shredded cheddar cheese over the top of the casserole. Return the baking dish to the oven and bake until golden brown, 10 minutes more or until the cheese is melted. Let rest for 5 minutes before serving.

Nut-Crusted Zucchini Sticks

Ingredients

1 medium-large zucchini, trimmed and cut into thin wedges
2 tablespoon olive oil
Pinch each of salt and pepper
1/2 cup finely ground nuts (any kind)
1 tablespoon dried Italian seasoning

Directions

Preheat the oven to 400°F. Line a baking sheet with foil and coat with cooking spray.


Place the zucchini wedges in a ziplock bag with the oil, salt, and pepper. Shake. Add the Italian seasoning and nuts. Shake until well coated. Place the zucchini on the prepared baking sheet and place in the oven. Roast the zucchini for 25-30 minutes until crispy and tender.


Although the granules look like grains, couscous is actually tiny pasta made from a type of wheat called semolina. Unlike other pastas, which are mixed with water and eggs into sheets, couscous is made by rubbing semolina between wet hands until minuscule pieces are formed. The couscous is then dried and later cooked in boiling water.

Israeli couscous
Israeli couscous is also a type of pasta but consists of granules that are much larger – about the size of small pearls. Made from wheat flour and semolina, Israeli couscous has a ball-like shape and is toasted, rather than dried, after the granules are formed. This process gives Israeli couscous a nuttier flavor and chewy bite that adds an unexpected touch to regional recipes.

Mediterranean Scallops Over Couscous

Ingredients

1 tablespoon extra-virgin olive oil, plus extra for drizzling on the finished dish
Half a sweet onion, finely chopped
1 clove garlic, minced
1/2 teaspoon dried thyme
1/2 teaspoon fennel seeds
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
Pinch of crumbled saffron threads
1/2 cup Israeli couscous
13-14 oz container no-salt-added diced Italian tomatoes, with juice
1/2 cup vegetable broth
10 ounces bay scallops, tough side muscle removed
1/3 cup frozen peas
Chopped parsley
2 lemon wedges

Directions

Heat oil in a medium covered skillet over medium heat. Add onion; cook, stirring constantly, for 3 minutes. Add garlic, thyme, fennel seeds, salt, pepper, and saffron; cook for 20 seconds. Add couscous and cook over medium-high, stirring constantly, until toasted, about 3-4 minutes. Add the vegetable stock and tomatoes, bring the mixture to a boil and then turn down the heat to low. Cover the pan and simmer for 10-12 minutes or until the couscous is tender.

Increase the heat to medium, stir in peas and scallops; cook, stirring occasionally, for 2 minutes or until the scallops are just cooked through. (If the scallops are not all the same size, place the larger scallops in the pan first, wait several seconds and then add the smaller ones).

Drizzle with olive oil, top with chopped parsley and serve with lemon wedges.


Crispy Oven Baked Shrimp

Servings: 2. Double for 4 servings.

Ingredients

2 tablespoons olive oil, divided
1/2 lb large peeled (about 12), deveined raw shrimp (16-20 count), tail-on
1/4 teaspoon ground pepper
1/4 teaspoon salt
1 tablespoon unsalted butter, melted
1 tablespoon fresh-squeezed lemon juice
1 medium finely chopped garlic clove
2 tablespoons Italian flavored panko breadcrumbs
2 tablespoons shredded Parmesan cheese
1 teaspoon chopped fresh chives

Directions

Preheat oven to 425 degrees F.
Coat the bottom of a glass or ceramic baking dish with 1 tablespoon oil.

Pat shrimp dry and place them in a single layer in the prepared baking dish. Sprinkle the shrimp evenly with pepper and salt.

Whisk butter, lemon juice and garlic in a small bowl; pour the mixture evenly over the shrimp.

In a mixing bowl combine the Panko, Parmesan cheese, chives, and the remaining oil; stir to combine.

Sprinkle the mixture evenly over the shrimp. Bake until the shrimp are pink and cooked through, 8 to 10 minutes.

Roasted Zucchini

2 servings. Double for 4 servings.

Ingredients

Olive oil cooking spray
1 medium zucchini, halved lengthwise
6 grape tomatoes, halved
1 tablespoon garlic-flavored olive oil
Salt and ground black pepper
1/2 teaspoon garlic powder
1/4 teaspoon Herbes de Provence
1 teaspoon chopped fresh thyme leaves

Directions

Preheat oven to 425 degrees F.
Coat a baking dish with the cooking spray.
Arrange zucchini halves, flesh side up, in the prepared baking dish. Arrange the grape tomatoes on the sides of the squash.

Drizzle olive oil over zucchini. Season the flesh with salt and black pepper. Sprinkle thyme, Herbes de Provence and garlic powder over the top. Roast 8 to 10 minutes, until tender and golden brown.

Rice Pilaf

4 servings

Ingredients

Rice

1 tablespoon olive oil
2 cups chicken broth
1 cup Lundberg wild rice blend
Salt to taste

Pilaf

1 tablespoon extra virgin olive oil
Half a red onion, chopped
2 garlic cloves, minced
6 oz mushrooms, trimmed and chopped
1 chopped celery stalk
2 tablespoons toasted almonds, coarsely chopped
2 tablespoon dry sherry
1 teaspoon fresh thyme leaves or 1/2 teaspoon dried thyme
1/4 cup chopped flat-leaf parsley
1 tablespoon chopped fresh sage
Freshly ground pepper to taste

Directions

Bring the broth, rice, oil, and salt to a boil in a large saucepan. When the liquid returns to the boil, lower the heat, cover and simmer 40 -50 minutes until the rice is tender and the liquid has evaporated. Set aside.

Heat the oil over medium heat in a large nonstick skillet, and add the onion, garlic, celery, and mushrooms. Cook, stirring often, until tender, and the mushrooms have softened about 10 minutes. Stir in the cooked rice and the remaining ingredients. Cook, stirring until the sherry has evaporated. Taste and adjust seasonings.


4 servings

Ingredients

1/2 teaspoon fennel seeds
1/4 teaspoon crushed red pepper flakes
1 teaspoon dried Italian seasoning
1 tablespoon olive oil
½ cup finely diced red onion
1 garlic clove, minced
Kosher salt, freshly ground pepper
1 1/2 cups chopped Italian tomatoes
12 ounces skinless sole or flounder fillets
4 ¼ inch slices of fresh mozzarella cheese, cut in half
4 oz fettuccine or wide needles, cooked

Directions
Coarsely grind fennel seeds and red pepper flakes in a spice mill or with a mortar and pestle. Alternatively, place in a resealable freezer bag. Crush with a rolling pin or large skillet. Set aside.

Heat oil in a large skillet over medium-low heat. Add onion, cook stirring often, until soft, 5-6 minutes. Add garlic and spices and cook about 1 minute.

Add tomatoes and salt and pepper to taste; bring to a simmer and cook uncovered to meld flavors, about 5 minutes.

Season fish with salt and pepper and gently place fillets in the sauce. Cover skillet and reduce heat to low. Cook 4 minutes. Turn fish over with a wide spatula and evenly top with mozzarella slices. Cover the pan again cook for 2 minutes or until the cheese melts.

Place the cooked noodles on a serving dish. Place the fish and sauce on top of the noodles and serve.

Italian Style Fried Cauliflower

Ingredients

1 head of fresh cauliflower washed and cut into large florets
1/2 cup flour
1/2 cup cornstarch
1 teaspoon baking soda
1 teaspoon baking powder
1 teaspoon sugar
1/2 teaspoon sea salt
1 teaspoon granulated garlic powder
1 teaspoon dried Italian seasoning
Pinch of cayenne pepper
1 egg
2/3 cup cold seltzer or ice water
Vegetable oil for frying
½ cup grated Parmesan cheese

Directions

Whisk all dry ingredients together, set aside. Beat in another bowl the egg and seltzer or ice water. Stir into the dry ingredients, stirring until a smooth mixture forms.
Heat the oil, about 1-inch deep, in a deep skillet (chicken fryer) on low to medium heat.


Add the cauliflower to the batter, using thongs or a slotted spoon, letting the excess drop back into the bowl.
Add the cauliflower to the preheated oil. Do not crowd them or touch them together.
Fry each floret until golden brown on each side around 8 to 10 minutes. Remove to a paper towel-lined platter. Keep warm in a 200 degree F oven until ready to serve. Sprinkle with Parmesan while still hot and serve.


Have you ever ordered fish cooked in a banana leaf wrap in a restaurant? Delicious; and so I thought I would try making such a dish at home.

Banana leaves are very inexpensive to buy – a few dollars for a large pack. Banana leaves come in large, flat plastic bags at your local Asian market or supermarket (check the freezer if you can’t find them on the shelf or in the produce section).

Banana leaves can be used for baking anything “wrapped”, in the same way, you would use tin foil or parchment paper. However, banana leaves are porous (unlike tin foil), so some of the “sauce” or juices from your food item may seep through. It’s, therefore, a good idea to place your banana leaf “packets” in a glass casserole dish, or a tray that has sides on it, so that the juices don’t drip to the bottom of your oven.

Banana leaves serve many purposes, from adding flavor to foods cooked inside them, to simply being used as a colorful and exotic background for serving plates and party platters.

Banana leaves contain large amounts of polyphenols that are natural antioxidants. These are found in many plant-based foods and green tea. Food served on the banana leaves absorbs the polyphenols which are said to prevent many lifestyle diseases. They are also said to have anti-bacterial properties that can possibly kill the germs in food. The leaf wrapping protects delicate fillets from harsh, dry heat.

You can also use banana leaves as a kind of “mat” for barbecuing fragile fillets of fish, smaller shrimp, or vegetables that have a danger of falling through the grill. Simply lay a piece of banana leaf on your grill, then cook your food items on top of it (as you would with tin foil). The banana leaf will turn bright green at first, then brown as you cook. It will give your food a hint of flavor that is very pleasant.

To store banana leaves, simply wrap them in plastic and place them in a ziplock plastic bag and keep in the freezer. Banana leaves only require about 30 minutes to thaw, so this is a convenient way to keep them fresh.

Use scissors to cut the banana leaves into the size you need, depending on your recipe. For wrapping and baking food items, you will need a large “sheet” or leaf. Place enough for one serving in the center of the leaf, then fold like a handkerchief to make a square packet.

Banana leaves are also excellent for steaming, as it allows the steam to penetrate the food inside or on top of it. You can use banana leaves to line a steamer or to wrap your food and then steam it.

Secure banana leaf “packets” with kitchen twine. Or simply place the packet “seam-side” down to keep it from opening.

Caribbean Inspired Fish Wrapped in Banana Leaves

Serves 2. Double the ingredients for 4 servings.

Ingredients

6 navel orange slices, rind removed
2 (6-oz.) sustainable skinless white fish fillets (such as snapper, halibut, or sea bass)
1/2 tablespoon olive oil
1/4 teaspoon kosher salt
1/4 teaspoon ground coriander
1/4 teaspoon ground cinnamon
1/4 teaspoon ground red pepper
1/4 teaspoon ground ginger
1/8 teaspoon ground nutmeg
2 (12-in.-square) fresh or thawed frozen banana leaf pieces
1 tablespoon chopped fresh cilantro

Directions

Preheat oven to 400°F. Place the thawed banana leaves in hot water to soak for 10 minutes. Drain and place on a kitchen towel.

Coat fish fillets with oil and place them in the center of each banana leaf. Stir together salt, coriander, cinnamon, red pepper, ginger, and nutmeg; sprinkle evenly over the tops of the fish fillets. Place 3 orange slices on top of each fish fillet.

Fold each banana leaf piece to enclose the fish. Place packets, folded side down, on a baking sheet or in a glass baking dish. Bake at 400°F until fish is done, about 15-20 minutes. Unwrap and transfer fillets and orange slices onto serving plates. Garnish with chopped cilantro, if desired.

Wild Rice, Almond and Mushroom Pilaf

Ingredients

Rice

1 tablespoon olive oil
2 cups chicken broth
1 cup Lundberg wild rice blend
Salt to taste

Pilaf

1 tablespoon extra virgin olive oil
Half a red onion, chopped
2 garlic cloves, minced
6 oz mushrooms, trimmed and chopped
1 chopped celery stalk
2 tablespoons toasted almonds, coarsely chopped
2 tablespoon dry sherry
1 teaspoon fresh thyme leaves or 1/2 teaspoon dried thyme
1/4 cup chopped flat-leaf parsley
1 tablespoon chopped fresh sage
Freshly ground pepper to taste

Directions

Bring the broth, rice, oil, and salt to a boil in a large saucepan. When the liquid returns to the boil, lower the heat, cover and simmer 40 -50 minutes until the rice is tender and the liquid has evaporated. Set aside.

Heat the oil over medium heat in a large nonstick skillet, and add the onion, garlic, celery, and mushrooms. Cook, stirring often, until tender, and the mushrooms have softened about 10 minutes. Stir in the cooked rice and the remaining ingredients. Cook, stirring until the sherry has evaporated. Taste and adjust seasonings. Serve with the fish.

Honey- Baked Squash

Serves 4

Ingredients

1 large acorn squash (1 1/2 pounds), seeds removed cut into 8 lengthwise wedges
1 tablespoon olive oil
1/8 teaspoon ground cinnamon
1/8 teaspoon salt
1/8 teaspoon ground black pepper
1 tablespoon honey

Directions

Preheat the oven to 400°F. Arrange the squash wedges on a foil-lined baking sheet.
Drizzle the olive oil over the squash wedges.


Sprinkle the squash with the cinnamon, salt, and pepper and drizzle with the honey. Bake, uncovered, for 45-50 minutes, or until browned at the edges and very tender when pierced with a fork.



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