Healthy Mediterranean Cooking at Home

Category Archives: Fish

Trout Fillets

Ingredients

2 tablespoons olive oil
1 tablespoon butter
1 small clove garlic, cut into thin slices
1/4 teaspoon dried sage or 4 large fresh leaves, minced
1/4 teaspoon dried oregano or 1 teaspoon fresh leaves, minced
¼ teaspoon dried thyme or 1 teaspoon fresh leaves, minced
1 tablespoon fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon fresh-ground black pepper
1 whole rainbow trout deboned and cut into 2 fillet halves, skin on
Chopped parsley

Directions

Light an outdoor grill or heat the broiler. In a small stainless-steel saucepan, combine the oil, butter, garlic, sage, thyme, and rosemary. Cook over moderately low heat until the garlic just starts to brown, about 2 minutes. Remove the pan from the heat and immediately stir in the lemon juice, salt, and pepper.
Brush the fish with some of the lemon sauce on both sides of the fish. Grill or broil the fish skin-side down for 4-5 minutes. Pour the remaining sauce over the cooked fish. Garnish with chopped parsley. Serve the fillets with the sweet potatoes.

Sweet Potatoes

Ingredients

2 tablespoons red wine vinegar
1 tablespoon brown sugar
2 medium sweet potatoes (about 1 1/4 pounds total), peeled and sliced ¼-inch thick
1 tablespoon olive oil
1 sprig fresh rosemary
Kosher salt and black pepper
1 tablespoon unsalted butter, cut into small pieces

Directions

Heat oven to 400° F. Whisk together the vinegar and sugar in a small bowl. Set aside.
Toss the potatoes, oil, rosemary, 1/2 teaspoon salt, and 1/4 teaspoon pepper in an 8-inch baking dish. Cover with foil and bake until just tender, 25-30 minutes. Add the butter and reserved vinegar mixture. Continue to roast, uncovered, basting occasionally with the pan juices, until the potatoes are golden brown, 15-20 minutes more.

Sauteed Swiss Chard or Spinach

Ingredients

2 tablespoons olive oil
4 garlic cloves, thinly sliced
1 teaspoon crushed red pepper flakes
2 large bunches Swiss chard or spinach, ribs and stems removed, leaves torn into 2”
pieces
Kosher salt and freshly ground black pepper
2 tablespoons fresh lemon juice

Directions

Wash the chard well in several changes of cold water. Drain in a colander. Heat oil in a large, deep skillet over medium heat. Add garlic and red pepper flakes and half of the Swiss chard, season with salt and pepper. Cook, tossing often until wilted. Add the lemon juice and remaining chard and cook, tossing, just until all chard is wilted about 1 minute. Season with additional salt and pepper if needed.


Feeling like an old fashioned fried seafood dinner at your favorite seafood restaurant but they are closed now due to the virus restrictions, so make this desire come true at home.

Ingredients for 4

Homemade Tartar Sauce

3/4 cup mayonnaise
2 tablespoons chopped sweet pickle relish
2 teaspoons dried dill
1 tablespoon minced scallions (white and light green parts only)
2 teaspoons chopped capers
2 teaspoons freshly squeezed lemon juice
2 teaspoons Dijon mustard
Salt and pepper to taste

Fish And Fries

Vegetable oil, for frying
3 russet potatoes, cut into 1/4-inch sticks
3/4 cup fine cornmeal
1/2 cup all-purpose flour
1 teaspoon baking powder
1 teaspoon salt
1 teaspoon paprika
1/4 teaspoon garlic powder
1/4 teaspoon freshly ground black pepper
1 cup milk
2 pounds firm white fish fillets (such as hake, haddock, pollock or cod), cut into 3-inch chunks
Tartar sauce (recipe above)
Lemon wedges, for serving

Directions

For the tartar sauce:

In a medium bowl, mix together mayonnaise, relish, dill, scallions, capers, lemon juice, mustard, salt, and pepper. Set aside in the refrigerator until ready to use.

For the fish and fries:

Heat 1 inch deep of oil in a deep, wide skillet over medium-high heat. Preheat oven to 250°F.

Place a cooling rack onto a rimmed baking sheet and place in the oven. Place fries in the hot oil and cook until golden brown and tender, about 6 minutes. Remove to the prepared baking sheet in the oven and sprinkle with salt. Keep warm in the oven while the fish fries.

In a shallow dish, combine the cornmeal, flour, baking powder, salt, paprika, garlic powder, and pepper. Pour the milk into another shallow dish. Dip the fish in the milk, then dredge it in the cornmeal mixture, shaking off the excess. If you like a thicker breading, repeat the process, dipping the seafood in the milk and cornmeal mixture again.

Reheat the oil in the skillet. Working in batches, lower the seafood into the hot oil and fry, turning once, until golden brown, about 3 to 4 minutes. Transfer to a paper towel-lined plate to drain. Serve immediately with tartar sauce and lemon wedges.

Homemade Coleslaw

Ingredients
¼ of a large cabbage, shredded or sliced thin
1 carrot, shredded
2 scallions, minced

Dressing
1 teaspoon honey or another sweetener
1/4 teaspoon each salt and pepper
1/4 teaspoon celery seed
2 tablespoons mayonnaise
2 tablespoons sour cream
2 tablespoons heavy cream
1 teaspoon white wine vinegar
1 teaspoon lemon juice

Directions

In a medium serving bowl with a cover, combine the dressing ingredients using a whisk.
Add the shredded cabbage, carrot, and scallions and stir gently to mix.
Refrigerate for several hours before serving.


Ingredients for 2 servings

4 oz fettuccini pasta
1 cup Parmesan cheese
1 cup heavy cream
1/2 stick unsalted butter (1/4 cup)
2 cloves of minced garlic
Salt and freshly ground black pepper to taste
8 large shrimp, peeled and deveined
1/4 teaspoon dried Italian seasoning
2 small heads (about 8 oz) broccoli florets, cut into 1-inch pieces

Directions

Boil a large pot of water, add salt and cook pasta to the al dente stage. Two minutes before the pasta is done, add the broccoli. Drain and set aside.


Sprinkle the shrimp with salt, pepper, and the Italian seasoning.
Melt the butter in a deep skillet, add in the garlic and cook for 20 seconds. Do not brown the garlic.
Add the cream, stir in the cheese and bring to a simmer. Add the shrimp and poach in the cream over low heat until pink.
Fold in the broccoli and pasta and cook just until warmed.

Pour the mixture into 2 individual pasta bowls and serve.


 

This dinner combines lots of colorful ingredients that are sure to brighten your dinner plate.

Corn Relish

Make this early in the day or the day before.

ingredients

2 cups fresh or frozen whole kernel corn, thawed
1/2 cup finely chopped red onion
Half a large red bell pepper, finely diced
1/4 cup of sugar
1/4 cup apple cider vinegar
1/2 teaspoon celery seed
1/4 teaspoon salt
1/4 teaspoon mustard powder
1/4 teaspoon hot pepper sauce

Directions

Mix corn, bell pepper, and onion in a medium bowl.
Heat remaining ingredients in a microwave bowl until hot. Pour over corn mixture. Stir well.
Cover and refrigerate at least 4 hours to blend flavors.

Oven BBQ Salmon

4 servings

BBQ Sauce Ingredients
1/2 cup ketchup
1/4 cup honey
2 tablespoons apple cider vinegar
1 tablespoon packed brown sugar
1 teaspoon Worcestershire sauce
1/2 teaspoon garlic powder
1/2 teaspoon chili powder
1/2 tablespoon dried minced onions or onion powder
1/2 teaspoon cayenne pepper

Salmon
1 tablespoon olive oil
4 (6-ounce) salmon fillets
Sliced green onions

Directions

Preheat oven to 300 degrees F.
Combine all ingredients for the sauce in a small saucepan. Bring to a boil, lower heat and simmer for 10 minutes.
Heat the olive oil in a medium oven-safe skillet over medium-high heat. Lightly season salmon with salt and pepper and place in the skillet skin side up. Cook for 2minutes.
Turn salmon so that it is skin side down. Spoon the BBQ sauce over the salmon and place the pan in the oven until the salmon is cooked through about 10 to 12 minutes.

Baste salmon again with sauce. Spread a portion of relish on a dinner plate, top with a serving of salmon and sprinkle with green onions to serve.

Roasted Beets With Thousand Island Dressing

Thousand Island Dressing
1 cup mayonnaise
1/4 cup onion, minced
1/4 cup minced red bell pepper
2 tablespoons ketchup
2 tablespoons sweet pickle relish
1 teaspoon honey
1 teaspoon lemon juice
1/2 teaspoon sweet paprika
1/4 teaspoon kosher salt
`/4 teaspoon cayenne pepper

Combine all the ingredients in a mixing bowl, cover, and refrigerate for several hours.

Roasted Beets
3-4 medium beets
Olive oil
Kosher salt and freshly cracked pepper

Directions

Preheat the oven to 400 degrees F.

Trim the ends of the beets. Place the beets on a sheet of foil, drizzle with olive oil, sprinkle with salt and pepper to taste, and seal in the foil. Put them on a cookie sheet and roast in the oven until tender, about 1 hour or longer until they are very tender. Remove them from the oven and let cool. Once cooled, peel and cut into thick slices. Place on a serving dish and drizzle with some of the dressing.


If it is not grilling season where you live the trout and asparagus can be roasted in a 400 degree F oven for 20-25 minutes. The tomatoes for 5 minutes.

Grilled Rainbow Trout

For 2 servings

Ingredients

1 whole dressed rainbow, head removed; tail on
1 lemon sliced into 1/4-inch-thick rounds
1 large garlic clove, sliced
2 tablespoons extra-virgin olive oil
4 whole dressed rainbow trout (about 10 ounces each), head removed; tail on
3 celery tops
1 spring onion cut into pieces
Kosher salt and freshly ground pepper
Nonstick cooking spray

Directions

Sprinkle the inside of the fish with salt and pepper. Drizzle with olive oil and place the garlic slices on one side of the fish. Stuff the inside of the fish with lemon slices, pieces of spring onion and the celery tops. Fold the other half of the fish over the filling and secure with metal skewers.


Preheat a grill to medium-high.

Coat outside of the fish with cooking spray. Place fish over direct heat; grill 4 minutes. Turn over; move to indirect heat. Grill 12 minutes or until done.

Grilled Asparagus Wrapped In Prosciutto

Ingredients

1 bunch thin asparagus spears, woody ends removed
6 very thin slices Prosciutto de Palma
Olive oil
Coarse black pepper

Directions

Bundle asparagus together in small batches ( I made 6 bundles with 6 asparagus in each) and wrap one slice of prosciutto around each bundle.
Place the bundles in an oiled piece of foil. Sprinkle the bundles with olive oil and black pepper.
Slide the asparagus onto the grill after you move the trout to the indirect side of the grill. They will be done when the fish is cooked.

Grilled Cherry Tomatoes

Place 6-8 cherry tomatoes on a skewer. Drizzle with olive oil and sprinkle with salt and pepper. Place on the grill for 2 minutes. Remove to a platter with the trout and asparagus.


I served the grilled swordfish with a green bean salad and a Caprese salad.

For two servings

Ingredients

Dressing
1 lemon
1 teaspoon Dijon mustard
2 tablespoons extra-virgin olive oil
1 teaspoon dried basil
¼ teaspoon garlic powder
1/4 teaspoons kosher salt
Fish
Olive oil
¼ cup panko bread crumbs
Salt and pepper to taste
1/4 cup Castelvetrano olives, pitted and halved
One – 12-ounce skinless swordfish fillet (sustainable)

Directions

For the dressing
In a medium bowl, whisk together the mustard and 2 tablespoons lemon juice. Whisk in the olive oil, basil, garlic powder, and salt. Set aside.

For the fish
Brush the fish with olive oil and season to taste with salt and pepper. Press the panko crumbs onto one side of the fish.

Outdoor grill
Heat an outdoor grill to medium. Place a piece of foil on the outdoor grill or use a grill mat. Place the swordfish panko side up on the foil or mat. Close the lid of the grill and cook the swordfish for 8-10 minutes. The fish will turn white and the crumbs will toast..

Grill pan
Heat a stovetop grill pan over medium-high heat
Grill the fish until golden brown and the fish releases easily from the pan, 3 to 4 minutes per side depending on the thickness of the fish. When turning the swordfish over, use a wide spatula and try to keep the crumbs intact.

Remove the swordfish to a serving platter. Spoon the dressing and olives over the swordfish and serve.


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.



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