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.
The idea for this tomato-based seafood stew comes from the fisherman from Genoa who immigrated to the US and settled in the Bay area of California. Cioppino was developed in San Francisco by these Italian immigrants who prepared a fish stew with what they had on their fishing boats from their daily catch.
Legend has it that requests were made as the boats came in for the day asking for any seafood to “CHIP IN ” to the pot; add Italian seasoning and hence the name: Cioppino (chip-EEN-o). Most food historians and cookbook authors don’t even try to fix the recipe in time, although all point to San Francisco as the place of origin. Cioppino wasn’t well-known beyond the Bay area (or at least outside of California) until after World War II. John Thorne…describes in the September/October 1996 issue of his newsletter, Simple Cooking, how he came upon a vintage (1921) cookbook that discusses cioppino in detail. That book, Fish Cookery, by Evelyn Spencer of the U.S. Bureau of Fisheries and John N. Cobb, director of the College of Fisheries at the University of Washington, offers a recipe for cioppino that had appeared three years earlier by H.B. Nidever in California Fish and Game. Thorne believes that it may be one of the first, if not the first, ever published.
In 1925 Nunzio Alioto, an Italian immigrant, set up a stall at #8 Fisherman’s Wharf to sell lunchtime provisions to the Italian laborers. His business grew and by 1932 he had constructed the first building at the corner of Taylor and Jefferson, by combining the fish stand with a seafood bar. After Nunzio passed away unexpectedly, his widow Nonna Rose and her three children took over the stall. In 1938 she installed a kitchen in the original structure and officially opened Alioto’s Restaurant. Their specialty was Cioppino.
Here is my version that I have developed over the years and one that suits my family’s taste.
Italian American Seafood Stew (Cioppino)
Serve with a green salad and some crusty Italian bread for dipping in the delicious sauce.
Ingredients
1/4 cup olive oil
1 large onion, chopped
2 carrots, chopped
2 celery ribs, chopped
5 cloves garlic, finely chopped
1 dried bay leaf
1/2 teaspoon crushed red pepper flakes
3 cups fish stock
2 cups chopped Italian tomatoes in juice, crushed
1 tablespoon dried Italian seasoning
2 pounds firm, skinless fish fillets (such as red snapper, grouper, swordfish, tuna, mahi-mahi or halibut), cut into bite-size pieces
1 lb shrimp, deveined
1 lb sea scallops
Kosher salt and freshly ground black pepper, to taste
1/2 cup coarsely chopped fresh flat-leaf parsley
1 cup white wine
2 pounds littleneck clams, scrubbed and soaked to remove the sand
Directions
Heat the olive oil in a Dutch Oven over medium-high. Add onion, carrot, celery, and garlic. Sauté 10 minutes. Add the red pepper flakes, bay leaf, Italian seasoning, fish stock, and tomatoes. Bring to a boil, reduce the heat to a simmer the sauce for about 30 minutes.
Add the wine to a large deep skillet and bring to a boil. Add the clams, turn the heat to a simmer and cover the pan. Remove the clams as they open to a covered bowl. Discard any clams that do not open. Strain the juices in the skillet through a fine mesh colander. Set aside the clams and the strained cooking liquid.
Next add the fish pieces and shrimp to the tomato sauce, pushing them down into the liquid a little. Cover the pot and simmer for 4 minutes. Add the scallops and simmer for 2 minutes. Add the opened clams and strained wine and heat for a minute or two.
Immediately scoop the stew into large bowls, garnish with chopped parsley. Serve with Italian bread.
Sautéed Grouper In Shrimp Cream Sauce
2 servings
Sauce
1 large shallot, finely diced
1 tablespoon butter
3/4 cup white wine
1 tomato, peeled, seeded and diced
Pinch of salt and pepper
1 cup diced shrimp (about 6 large) (peeled and deveined)
1/4 cup heavy (whipping) cream
1/4 teaspoon each of white pepper and salt
5 or 6 leaves of fresh basil, torn into small pieces
Grouper
2 tablespoons each of butter and olive oil for sautéing
1 grouper fillet or other white fish fillets, about 8 oz
Flour
Salt and pepper for seasoning
Directions
In a saucepan, sauté the diced shallot in 1 tablespoon butter until tender. Add the wine, tomato, salt, and pepper.
Bring to a boil and let the broth simmer until reduced to about half. Add the shrimp and cream. Cook for about one minute or until the shrimp are barely done.
Set aside while you prepare the fish.
Put the butter and oil in a skillet large enough to cook the grouper. Season the fish with salt and pepper and lightly dust with flour.
When the butter sizzles, add the fish and cook on each side until cooked through and golden. Pour the shrimp cream sauce over the fish and garnish with basil.
Serve immediately.
Broccoli Sauté
Serves: 2
Ingredients
1 tablespoon olive oil
1 garlic clove, minced
3 cups broccoli florets
Zest and juice of one orange
Freshly ground black pepper and salt to taste
2 tablespoons toasted, slivered almonds
Directions
Heat the olive oil in a large, deep skillet over medium-low heat.
Add the garlic and cook for 1 minute.
Add the broccoli, salt, pepper, orange zest, orange juice and sauté with the olive oil and garlic mixture until the broccoli turns bright green and becomes tender.
Remove the skillet from the heat, sprinkle with toasted almonds and serve.
A favorite destination for Ernest Hemingway, Jimmy Buffett, and many more, Key West is known for its palm lined streets, gingerbread architecture, water sports, and for “the” freshest locally caught fish. With a distinct mixture of cultures, the island is not only home to a strong seafood scene, but to a tantalizing fusion of cuisines. At night, the streets are lit with vibrant sidewalk cafes that lure in passersby’s with the delicious scents of their specialties. Live music and hopping bars are the perfect pairings to watch the sunset into the Gulf of Mexico.
The Florida Keys is home to five districts, each with their own personality and attractions that make visitors feel like they are a world away. The southernmost paradise, Key West, is just miles from Cuba and is home to an enviable temperate climate and a delicious array of fresh seafood set to a beautiful sea backdrop. Bringing together a multitude of cultures that have made Key West home during its history, Key West’s food scene has delicious flavors, like African and Cuban, that are difficult to find anywhere else in the US.
As a guide to the restaurant and seafood landscape, Paul Menta can tell you all there is to know about the area. A professional chef, community advocate, and pro kite surfer, Paul is the perfect person to tell you about the best secret dining spots in Key West. The Philly native began his culinary career in Spain and France and eventually came to Key West to continue his love for competitive kite surfing. An athlete, distiller, chef, and entrepreneur, Paul has made it his mission to tap into all that Key West has to offer.
His most recent venture, Three Hands Fish, is a community supported fish market in Key West. Its members, chefs and home cooks, have access to the freshest fish, shrimp, stone crabs, oysters, and lobster that come to the docks each day. As Paul describes it,” the first hand is the hand of the fisherman, the second the market, and the third is when the fish makes it into the hands of the individual or restaurant”. Paul is proud of his market as it brings local, traceable seafood to the people with plenty of variety, thus avoiding over fishing a specific species.
Key West has seafood unlike anywhere in the world and the crucial ingredient is the water. The Gulf of Mexico mixes with the Atlantic ocean making a perfect nursery for a plethora of fish, crab, and lobster. The fishermen of the region have come together to create a sustainable plan for the future of their industry, naturally controlling over-producing populations that threaten to take over the ecosystem. “Not only are visitors able to jump on the boat for themselves and go fishing in some of the clearest waters, but they are able to sit back and relax, knowing they can find the same fresh fish in local restaurants,” says Paul.
If you are looking for a taste of the freshest seafood right on the dock, Paul suggests visiting The Stone Crab restaurant. This restaurant serves up some of the best of what Key West is known for, the stone crab, but they also do it in a stunning setting with an unbeatable view of the water. Housed in a resort built in 1956, the restaurant keeps alive the tradition of the fishermen bringing their catches straight to their dock, something that is no longer happening in other areas. And if you are looking for a place to stay, Paul recommends Ibis Bay Resort, home to The Stone Crab, which has a retro feel. Stop in for fun cocktails and great seafood that the restaurant catches themselves. Head here for stone crab, lobster, Key West shrimp, and more local fish. Be ready for a good time at The Stone Crab!
For the die-hard cooks, go for a ride on a private charter to catch the freshest fish for yourself. Paul recommends Lucky Fleet, chartered by Captain Moe, to take you on this adventure and help guide you in hooking the best seasonable seafood. Moe has been fishing the waters around Key West for over 30 years and knows his way around. Whether you are an avid deep-sea fisherman or fisher-woman or this is your first time, Captain Moe will take you on a great adventure, not just a boat ride. From sailfish to tuna to grouper, they will lead you to the right spot.
To learn how to prepare the seafood you just caught, take a class at Isle Cook where Paul himself will teach you how to cook local recipes and healthy meals with seafood. “Being a chef and commercial fisherman I can tell you there is no better teacher of how to use, care for, store, cook and eat a product than a fishermen. They have ideas and techniques that most chefs would die for….but they have to ask…..so we spread the word to them,” says Paul.
When visiting Key West, be sure to try fish you wouldn’t otherwise be able to get at home. Considered local to Key West are the Hogfish, Mangrove Snapper, and, as of late, the Lion Fish. Paul’s favorite? The Hogfish. This fish is caught by spear fishing, which is a fun challenge to try. Speared by yourself or someone else, Paul suggests serving the fish whole and he affectionately calls it the “Key West Turkey”, because it can be stuffed with lobster, onions, and herbs.
While you may have heard of Key West’s conch fritters, which is fried conch meat that is actually native to the Caribbean, Paul prefers to make grouper fritters. Fisherman of Key West are able to catch the grouper right off the coast, so this is a true local specialty. Similar to the conch fritter, the grouper is mixed with onions, carrots and a traditional Key West seafood seasoning made by the Key West Spice Company and it contains celery seed, salt, paprika, and red pepper. It is a simple preparation, but fresh grouper doesn’t need overpowering flavors. Once the batter is made, Paul fries the fish balls until golden and enjoys them in a sandwich or as an appetizer sitting by the beautiful water. You will find his recipe below:
Grouper Fritters
- 1 pound grouper
- 1/2 cup onions
- 1/2 cup carrots
- 1 1/2 tablespoons Key West seafood seasoning
- 1 egg yolk
- 2 tablespoons Key Lime juice
- 1/2 cup flour
- Coconut oil, for frying
Finely dice the onions and carrots and mix with the grouper.
Add the Key West seafood seasoning.
In a medium bowl mix together the egg yolk and the key lime juice.
Add the flour and mix until a batter forms.
Use a tablespoon to make balls and fry the grouper balls in coconut oil or bake them in the oven on a sheet tray until brown. Serve with your favorite dip or sauce.
To make the grouper mixture into a sandwich filling instead of an appetizer, form the mixture into larger patties or rounds and cook as described above.
Key West Inspired: Strawberry Salad with Coconut Milk Dressing
Since it is strawberry season in Florida now, I decided to make a Key West inspired strawberry salad to add to this post. I think the recipe I created is a great example of the type of local flavors, ingredients and good eating that you will find in Key West. This salad is also a great accompaniment to some wonderful grilled Key West Pink Shrimp.
Ingredients
- One head Butter or Bibb Lettuce
- 1 pint of fresh strawberries
- 1 ripe avocado
- Half of a large or one small cucumber, unpeeled
- Lime juice
Dressing
- 3/4 cup regular coconut milk
- 3 tablespoons coconut flavored Greek yogurt
- 3 tablespoons fresh squeezed lime juice
- 3 tablespoons extra virgin olive oil
- 1 tablespoon honey
- 1/4 teaspoon fine sea salt
- 1/4 teaspoon white pepper
- 1 tablespoon minced fresh chives
Directions
To make the dressing:
Combine all the ingredients in a mixing bowl and whisk until thoroughly combined. Chill in the refrigerator while you make the salad.
For the salad:
Wash and dry the lettuce. Place the lettuce cups on a serving plate. Leave space on the serving plate for a small bowl that can hold the dressing.
Remove the strawberry leaves, wash the strawberries and place them on paper towels to dry.
Cut the cucumber in half lengthwise and cut each half into one inch pieces.
Cut the peeled avocado into one inch chunks and squeeze lime juice over them to prevent browning while you make the salad.
Arrange the strawberries, cucumber pieces and avocado attractively in the lettuce cups. Pour the Coconut dressing into the bowl on the serving plate.
Guests can help themselves to a lettuce cup and drizzle some of the dressing over the salad.
This post is written in collaboration with The Florida Keys and Key West and Honest Cooking Magazine.
It’s the holidays and you want to invite friends over but don’t want to spend all day in the kitchen, then pasta is just right for such an occasion. Most people like pasta and it can become an elegant company meal with the right ingredients.
The menu can come together quickly by adding a simple appetizer, such as cheese and crackers or a light soup. Add a salad, some bread and cookies and the meal is done. Don’t forget the wine.
Sausage Stuffed Shells
This dish can be assembled early in the day and refrigerated. Take the dish out of the refrigerator about 30 minutes before baking.
6 servings
Ingredients
- 24 dried jumbo shell macaroni
- 2 cups coarsely chopped fresh cremini mushrooms
- 1 medium fennel bulb, trimmed and chopped
- 1 large red or yellow bell pepper, seeded and chopped
- 1 tablespoon olive oil
- 12 ounces Italian sausage, casings removed
- 2 eggs, lightly beaten
- 2 ½ cups ricotta cheese
- 3/4 cup finely shredded Parmesan cheese
- 3 1/2 cups homemade or store-bought tomato pasta sauce
- 3/4 cup shredded mozzarella cheese
- Minced fennel leaves for garnish
Directions
Preheat oven to 350 degrees F.
Cook macaroni according to package directions; drain and place the shells on clean kitchen towels.
In a large mixing bowl combine eggs, ricotta cheese and Parmesan cheese.
In a large skillet cook mushrooms, chopped fennel and bell pepper in hot oil over medium heat about 4 minutes or until vegetables are tender, stirring occasionally. Add the vegetables to the ricotta mixture.
Add sausage to the skillet and cook until browned, using a wooden spoon to break up meat as it cooks. Drain off fat and add the cooked sausage to the vegetable ricotta mixture. Stir well.
Fill the cooked macaroni shells with the ricotta, vegetable and sausage mixture.
Spoon 1 1/2 cups of the tomato sauce in the bottom of a 3-quart rectangular baking dish, spreading evenly. Arrange shells on top of the sauce. Drizzle shells with remaining sauce and sprinkle with mozzarella cheese. Bake, covered about 30 minutes or until heated through. Garnish with fennel leaves.
Shrimp and Roasted Red Pepper Pasta
6 servings
Ingredients
- 1 ½ pounds fresh peeled and deveined medium shrimp
- 2 tablespoons butter
- 2 tablespoons olive oil
- ⅓ cup finely chopped onion
- 6 cloves garlic, minced
- ¼ teaspoon crushed red pepper
- One 12 ounce jar roasted red sweet peppers, drained and chopped
- ½ cup dry white wine
- ½ cup whipping cream
- ¼ cup snipped fresh basil
- 1 cup finely shredded Parmesan cheese
- 1 lb penne or ziti pasta
Directions
Rinse shrimp and pat dry with paper towels. Set aside.
Bring a large pot of salted water to a boil. Add pasta and cook until al dente. Drain and place in a large pasta serving bowl.
In a large skillet, heat butter and oil over medium-high heat until butter is melted. Add onion and garlic. Cook and stir for 1 to 2 minutes or just until onion is tender.
Add shrimp and crushed red pepper; cook and stir for 2 minutes. Add roasted peppers and wine. Bring to boiling; reduce heat. Simmer, uncovered, about 2 minutes or until shrimp are opaque, stirring occasionally.
Stir in cream. Return to boiling; reduce heat. Boil gently, uncovered, for 1 minute. Stir in basil. Add shrimp mixture and cheese to hot cooked pasta; toss gently to combine.
Meat Stuffed Manicotti
6 servings
Marinara Sauce
Ingredients
- 2 tablespoons olive oil
- 1 cup finely chopped onion (1 large)
- ½ cup finely chopped carrot (1 medium)
- ½ cup finely chopped celery (1 stalk)
- 3 cloves garlic, minced
- Two 26 to 28 oz containers of Italian crushed tomatoes
- 2 tablespoons tomato paste
- 1 cup water
- 1 cup dry red wine
- 3 tablespoons snipped fresh flat-leaf Italian parsley
- 2 tablespoons snipped fresh basil
- 1 tablespoon dried Italian seasoning
- 2 teaspoons sugar
- ¼ teaspoon crushed red pepper
- 3 bay leaves
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
Manicotti
Ingredients
- 12 dried manicotti shells
- 2 cups shredded mozzarella cheese
- 1 cup finely shredded Parmesan cheese
- ½ cup finely chopped onion
- ½ cup finely chopped green bell pepper
- 1 egg, lightly beaten
- 2 tablespoons basil pesto
- 1 pound lean ground beef or ground turkey
- 3 cups Marinara Sauce
- Fresh basil for garnish
Directions
For the Marinara Sauce:
In a large saucepan heat oil over medium heat. Add onion, carrot, celery and garlic. Cook, uncovered, for 10 minutes or until the vegetables are very tender but not brown, stirring occasionally.
Stir in tomatoes, tomato paste, water, wine, parsley, basil, Italian seasoning, sugar, crushed red pepper, bay leaves, salt and black pepper.
Bring to boiling; reduce heat. Simmer, uncovered, about 45 minutes or until sauce thickens stirring occasionally. Remove and discard bay leaves.
For the Manicotti:
Cook manicotti for 2 minutes less than the package directs; drain. Place manicotti in a single layer on a sheet of greased foil.
Preheat the oven to 350 degrees F.
In a large mixing bowl combine 1 cup of the mozzarella cheese, 1/2 cup of the Parmesan cheese, the onion, bell pepper, egg and pesto. Add ground meat; mix well.
Divide mixture into 12 portions. Shape each portion into a 5-inch log. Push a log into each cooked manicotti shell; arrange the shells in an ungreased 3-quart rectangular baking dish. Pour Marinara Sauce over filled manicotti.
Bake, covered, for 45 minutes. Sprinkle with the remaining 1 cup mozzarella cheese and the remaining 1/2 cup Parmesan cheese. Bake, uncovered, about 10 minutes more or until the cheeses are melted. Garnish with fresh basil.
Artichoke Lasagna
8 servings
Ingredients
- One 9 oz package of frozen and thawed artichoke hearts or 15 cooked baby artichokes
- 9 dried lasagna noodles
- 3 tablespoons olive oil, divided
- ½ cup pine nuts, toasted
- 4 cloves garlic, minced
- One 15 ounce carton ricotta cheese
- 1 cup finely shredded Parmesan cheese
- 1 cup shredded fresh basil leaves
- 1 egg
- ¾ teaspoon salt
- 1 cup vegetable or chicken broth
- ¼ cup all-purpose flour
- 2 cups half-and-half or light cream
- 1 cup shredded mozzarella cheese
Directions
Preheat oven to 350 degrees F.
Cook lasagna noodles al dente; drain and place the noodles on clean kitchen towels.
Place the defrosted artichoke hearts on paper towels and cut each in half.
In a large saucepan, heat 2 tablespoons of the oil over medium heat. Add artichokes, pine nuts and half of the garlic. Cook for 6 to 8 minutes or until the artichokes are tender, stirring frequently. Transfer to a large mixing bowl. Do not clean out the pan.
Stir in ricotta cheese, 1/2 cup of the Parmesan cheese, 1/2 cup of the basil, the egg and salt into the mixing bowl with the artichokes..
In a small bowl or glass measuring cup, combine broth and flour.
In the large saucepan used to cook the artichokes, heat the remaining 1 tablespoon oil over medium heat. Add the remaining garlic; cook and stir until garlic is tender but not brown. Stir in flour mixture and half-and-half. Cook and stir until mixture is thickened and bubbly. Remove from heat. Stir in the remaining 1/2 cup basil.
In a small bowl, combine mozzarella cheese and the remaining 1/2 cup Parmesan cheese.
To assemble the lasagna:
Spread about 1 cup of the sauce over the bottom of an ungreased 3-quart shallow baking dish. Layer three of the cooked noodles in the dish. Spread with one-third of the artichoke mixture and one-third of the remaining sauce. Sprinkle with 1/2 cup of the mozzarella mixture. Repeat layering noodles, artichoke mixture, sauce and mozzarella mixture two more times.
Bake, uncovered, for 35 to 40 minutes until edges are bubbly and top is lightly browned. Let stand for 15 minutes before serving.
Seafood Linguine
6 servings
Ingredients
- 12 ounces linguine or spaghetti
- 2 tablespoons extra-virgin olive oil
- 4 cloves garlic, chopped
- 1 tablespoon chopped shallot
- 1 28-ounce can diced Italian tomatoes
- 1/2 cup white wine
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- ½ teaspoon red chili flakes
- 18 littleneck or small cherrystone clams, scrubbed
- 12 ounces sea scallops, muscle removed
- 12 ounces grouper, tilapia or other flaky white fish, cut into 1-inch strips
- 6 ounces calamari, cut into thin rings
- 1 teaspoon dried marjoram, plus more for garnish
Directions
Bring a large pot of salted water to a boil. Add pasta and cook until al dente. Drain and place in a large pasta serving bowl.
Heat oil in a large skillet over medium heat. Add garlic and shallot and cook, stirring, until beginning to soften, about 1 minute.
Increase the heat to medium-high. Add tomatoes, wine,chili flakes, salt and pepper. Bring to a simmer and cook for 1 minute. Add clams, cover and cook for 2 minutes. Stir in scallops, calamari, fish and marjoram. Cover and cook until the scallops and fish are cooked through and the clams have opened, 3 to 5 minutes more. (Discard any clams that don’t open.)
Spoon the sauce and clams over the pasta and sprinkle with additional marjoram.
Grouper is a mild, sweet fish that belongs to the sea bass family. It is a salt water fish that can become quite large. It is a locally caught fish where I live and grouper sandwiches are very popular here.
Due to their preferred habitat around coral reefs, groupers are accessible primarily by hook-and-line fishing. In my local area, the harvesting of grouper is closely monitored and regulated to ensure healthy stocks as a naturally renewable and sustainable resource.
In many parts of the world, grouper fisheries are depleted. One reason for this is their unusual mating ritual, where mature fish come together to spawn in huge numbers and that makes them easy targets for destructive fishing practices. This situation removes many reproducing fish and challenges the recovery of their populations.
Red and black grouper from the U.S. Gulf of Mexico are no longer over fished. Management techniques supported by EDF (Environmental Defense Fund) show enormous promise for bringing our seas back from unhealthy environments. Under an innovative fishing model known as catch shares, fishermen have an economic incentive to help the fishery recover. They get a share of the allowed catch, which grows larger as the fishery recovers.
Grouper is also a healthy menu choice. Six ounces of uncooked grouper has only 165 calories and 3 grams of fat (none of which is saturated). It can be cooked in a variety of ways since it is a firm fish that holds up to various cooking methods, including cooking it on the grill. Since grouper is a lean fish, however, it benefits from basting with a flavorful sauce while grilling.
Herb Infused Fish Fillets
Since I cook for two most days, I made half the amount listed in the recipe below. You can also use any firm white fish fillets that are available in your area.
4 servings
Ingredients
- 1 1/2 lbs grouper fillets (or other firm white fish) 3/4 to 1 inch thick
- 6 sprigs fresh thyme
- 4 fresh rosemary sprigs
- 8 bay leaves
- 2 tablespoons lemon juice (freshly squeezed)
- 2 tablespoons extra virgin olive oil
- 1 garlic clove, sliced
- Salt to taste
- 2 tablespoons minced fresh oregano leaves
- Heavy-duty aluminum foil
- Olive oil cooking spray
- Freshly ground black pepper
Directions
Rinse the fish fillets and and pat dry with paper towels.
Lightly salt both sides of the fish and set aside until the grill is ready
Heat the grill to medium-high.
Cut off a piece of heavy-duty aluminium foil large enough to accommodate the fish on the grill. Poke several holes through the foil, spray with olive oil cooking spray and make a base on the foil for the fish with the thyme, rosemary and bay leaves.
In a small bowl combine the lemon juice, garlic and olive oil.
Place the fish on top of the herb branches, brush the fish with the lemon mixture.
Place the foil with the fish on it on the grill over direct heat and close the cover. Grill for 6 minutes, brush the fish with the lemon mixture again and sprinkle with the minced oregano leaves.
Close the grill cover and cook for about 6 more minutes more or until the fish flakes when poked with a fork in the thickest part.
Grind fresh black pepper over the fish before serving.
Roasted Corn and Peppers
I served the grilled grouper for dinner with this side dish.
Serves 4
Ingredients
- 1 tablespoon olive oil
- 1 cup red bell pepper, chopped
- 1 cup green bell pepper, chopped
- 2 cups fresh corn kernels
- 1 cup onion, diced
- 1/2 teaspoon salt, divided
- 1/2 teaspoon fresh-ground black pepper
Directions
Heat the oven to 450 degrees F.
Combine the olive oil with the peppers, corn, onion and the salt and pepper in a baking dish.
Roast the mixture in the oven until the corn and peppers start to brown, about 20 minutes, stirring twice.
Grilled Grouper Sandwich
If you would like to turn this grilled grouper into one of Florida’s best dishes, here is how to do it.
Ingredients
For the sauce:
- 1/2 cup reduced-fat mayonnaise
- 2 medium green onions, finely chopped (2 tablespoons)
- 1 tablespoon sweet pickle relish
- 1 ½ teaspoons capers, drained and chopped
- 1 ½ teaspoons fresh lemon juice
- 1/2 teaspoon Worcestershire sauce
For the sandwich:
- 4 grouper fillets, about 1 inch thick (5-6 oz each), cooked according to the recipe above.
- 4 whole wheat hamburger buns
- 4 leaves green leaf lettuce
Directions
In a small bowl, stir mayonnaise, onions, relish, capers, lemon juice and Worcestershire sauce with a whisk until well blended. Cover and refrigerate until serving time.
On each bun bottom, place lettuce and a grilled grouper fillet. Spoon some sauce evenly over the fish. Cover with a bun top and serve.
Caesar Salad Topped with Grilled Grouper
You can also turn this grilled grouper into a great salad, another favorite in my region.
Ingredients
- 4 grouper fillets, about 1 1/2 inches thick (6 oz each), cooked according to the recipe above.
- 1/2 cup olive oil, divided
- 3 large garlic cloves, divided
- 1/2 teaspoon coarse kosher salt
- 3 cups of firm country bread, cut into 1 inch pieces
- 1/3 cup freshly grated Parmesan cheese, plus extra for serving
- 1/4 cup mayonnaise
- 2 anchovy fillets
- 2 tablespoons fresh lemon juice
- 1/2 tablespoon Dijon mustard
- 1/2 teaspoon Worcestershire sauce
- Large head of romaine lettuce, torn into bite-size pieces
Directions
Preheat the oven to 350°F.
For the croutons:
Whisk 1/4 cup of the oil, 2 of the garlic cloves, minced and coarse salt in large bowl to blend. Add bread cubes and toss to coat. Transfer croutons to a baking sheet.
Bake croutons until golden brown, about 12 minutes. Cool completely.
For the dressing:
Combine the 1/3 cup Parmesan cheese, mayonnaise, anchovies, lemon juice, mustard, Worcestershire sauce, remaining 1/4 cup oil and 1 garlic clove in a blender and puree until smooth.
Season dressing to taste with salt and pepper.
For the salad:
Place lettuce and croutons in a large bowl and toss with the dressing. Place the lettuce and croutons onto 4 individual serving plates and place one grilled grouper fillet on top of each salad.
Sprinkle each with additional Parmesan cheese.
Dutch ovens are cylindrical, heavy gauge cooking pots with tight-fitting lids that can be used either on a range top or in the oven. The heavy metal or ceramic construction provides constant, even and multi-directional radiant heat to the food being cooked inside.
The term “Dutch oven” is something of a misnomer in that the pots are neither Dutch nor actual ovens. Rather, it refers to the casting process developed in Holland by which brass vessels were cast in dry-sand molds. In 1704, an Englishman by the name of Abraham Darby traveled to the Netherlands to observe how the thick-walled cast-iron pots were made and, eventually, patented a similar process for use in England and its American colonies.
A Dutch oven has the advantage of using one pot from start to finish — you can sear protein in the same pan you use to braise. When using a Dutch oven, you can braise on the stove top or in the oven. Almost any cooking task can be performed in a Dutch oven.
All of my recipes below are cooked on top of the stove but you could easily finish the braising process in the oven. Cover and place the Dutch Oven on the middle of a rack in an oven that has been pre-heated to 300° Fahrenheit and follow the cooking times below.
How to Make Dutch Oven Recipes in a Slow Cooker.
Converting from a Dutch Oven to a slow cooker is easy. If a recipe has any searing, sauteing or deglazing steps, complete those steps in a pan on the stove top. After adding the liquid, transfer everything to the slow cooker. For recipes that call for either stove top simmering or an oven temperature of 300 degrees F or more, set your slow cooker to HIGH. For recipes under 300 degrees F, use the LOW setting. Slow cookers prevent liquid from evaporating, so sauces come out thinner than in a Dutch Oven.
| SLOW COOKER | DUTCH OVEN |
| 12 hours/Low | 3 hours/325° F |
| 10 hours/Low | 2 1/2 hours/325° F |
| 8 hours/Low | 2 hours/325° F |
| 6 hours/Low | 1 1/2 hours/325° F |
| 5 hours/Low | 1 hour, 15 min./325° F |
| 4 hours/Low | 1 hour/325° F |
| 4 hours/High | 2 hours/325° F |
| 3 hours/Low | 45 min./325° F |
| 3 hours/High | 1 1/2 hours/325° F |
| 2 hours/Low | 30 min./325° F |
| 2 hours/High | 1 hour/325° F |
| 1 hour/Low | 15 min./325° F |
| 1 hour/High | 30 min./325° F |
Quick Cooking Pork and Vegetable Stew Italiano
4 servings
Ingredients
- 3 tablespoons flour
- 1/2 teaspoon salt
- 1/2 teaspoon fresh ground black pepper
- 1 1/2 lbs boneless pork loin cut into 3/4-inch cubes
- 2 tablespoons olive oil, divided
- 1/2 onion, medium, chopped
- 2 stalks celery, thinly sliced
- 1 green bell pepper, chopped
- 2 cups fresh mushrooms, sliced
- 1 tablespoon chopped garlic
- 2 medium zucchinis, halved lengthwise, cut into 1/2-inch slices
- 1 cup canned diced Italian tomatoes
- 14 1/2 oz canned low sodium chicken broth
- 1 tablespoon fresh basil , torn
- 2 teaspoons fresh oregano, chopped
Directions
Combine flour, salt and pepper in a plastic bag. Add pork pieces and shake to coat. Set aside.
Heat 1 tablespoon oil in a Dutch Oven over medium-high heat. Add onion, celery, green pepper and mushrooms. Sauté for 5 minutes, until vegetables are softened. Add garlic and sauté for another 30 seconds. Transfer vegetables to a bowl and set aside.
Heat remaining oil over medium-high heat. Sauté pork on all sides, until golden brown, about 5 minutes.
Return sautéed vegetables to the pot. Add zucchini, tomatoes and broth and bring to a boil. Reduce heat and simmer 10 minutes, until pork is tender. Stir in basil and oregano, season with salt and pepper and serve.
Italian Vegetable Stew
6 servings
Ingredients
- Half of a 1-lb. loaf sourdough bread, torn into 2” pieces (about 6 cups)
- 1 bunch collard greens, center ribs and stems removed
- 1 bunch Tuscan or other kale, center ribs and stems removed
- Kosher salt
- 2 tablespoons olive oil, divided, plus more for serving
- 2 medium carrots, peeled, finely chopped
- 2 celery stalks, finely chopped
- 1 leek, white and pale-green parts only, chopped
- 4 cloves garlic cloves, chopped
- ½ teaspoon crushed red pepper flakes
- 1 28-oz can diced Italian tomatoes
- 8 cups low-sodium vegetable broth
- 3 15-oz. cans cannellini (white kidney) beans, drained and rinsed
- 4 sprigs thyme
- 1 sprig marjoram or oregano
- 1 bay leaf
- Freshly ground black pepper
- Shaved Parmesan (for serving
Directions
Scatter bread on a rimmed baking sheet in a single layer. Let stand at room temperature to slightly dry out, about 2 hours.
Cook greens separately in a large pot (Dutch Oven) of boiling salted water until slightly softened, about 3 minutes per batch. Cool. Squeeze out excess water; roughly chop. Set aside.
In the empty pot heat 2 tablespoons oil over medium heat. Add carrots, celery and leek; stir often until softened, 8–10 minutes.
Add garlic and red pepper flakes. Cook, stirring until fragrant, about 1 minute. Add tomatoes, broth, beans, thyme, marjoram, bay leaf and reserved greens; season with salt and pepper.
Bring to a boil, reduce heat and simmer until flavors meld and soup thickens slightly, 40–50 minutes. Discard herb sprigs and bay leaf.
Just before serving, gently stir bread into the soup. Divide among bowls, top with Parmesan and drizzle with oil.
DO AHEAD: Stew can be made 2 days ahead. Let cool slightly; chill until cold. Cover and keep chilled. Reheat before continuing. Store bread airtight at room temperature.
Spicy Cioppino
For 2
Ingredients
- 6 fingerling potatoes, quartered
- 2 tablespoons extra-virgin olive oil, divided
- 3 tablespoons flour
- 1 small sweet onion, sliced
- 1 jalapeno, minced
- 2 garlic, minced
- 1/2 teaspoon each dried oregano and basil
- 1 teaspoon hot paprika (or half cayenne and half smoked paprika)
- 1 teaspoon Old Bay seasoning
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 1/2 cup dry white wine
- 1/2 cup clam juice
- 1/2 cup heavy cream
- 2 fresh plum tomatoes seeded and finely diced
- 1 white fish fillet (cod, halibut, grouper) diced (about 8 ounces)
- 6 sea scallops and 6 peeled shrimp, patted dry
- 6 mussels and 6 small clams
- 2 tablespoons capers, rinsed
- 2 tablespoon minced fresh parsley and/or basil
- Sourdough bread
Directions
Place potatoes in a Dutch Oven, cover with water and bring to a boil over high heat. Reduce heat and simmer until tender, 8-10 minutes. Drain and set aside.
Add 1 tablespoon oil onion, garlic and jalapeno to the pan and stir to coat. Reduce heat to medium-low and cook, stirring often, until vegetables soften, about 4- 5 minutes.
Increase heat to medium-high, add seasonings, salt and pepper, wine, clam juice and tomatoes; bring to a simmer. Reduce heat to maintain a simmer and cook, stirring often, for 6 to 8 minutes.
Add the clams and mussels and cook until the shellfish open.
Season fish, shrimp and scallops with salt and pepper. Add the fish, shrimp and scallops, cooked potatoes, cream and capers to the pot, return to a simmer and cook until heated through and white fish is cooked, about 2-3 minutes. Garnish with parsley, if desired. Serve with sourdough bread.
Italian Beef Stew
8 servings
Ingredients
- 2 tablespoons plus 1 teaspoon olive oil, divided
- 1 1/2 cups chopped onion
- 1/2 cup chopped carrot
- 1 tablespoon minced garlic
- 1/4 cup all-purpose flour
- 2 pounds boneless chuck roast, trimmed and cut into cubes
- 3/4 teaspoon salt, divided
- 1/2 teaspoon black pepper
- 1 cup dry red wine
- 4 cups diced Italian tomatoes
- 1 1/2 cups lower-sodium beef broth
- 1/2 cup water
- 2 teaspoons chopped fresh oregano
- 2 teaspoons chopped fresh thyme
- 1 bay leaf
- 8-ounce package whole cremini mushrooms, quartered
- 3/4 cup (1/4-inch-thick) slices carrot
- 2 tablespoons chopped fresh basil
- 1 tablespoon chopped parsley
Directions
Heat 1 tablespoon oil in a Dutch Oven.
Place 1/4 cup flour in a shallow dish. Sprinkle beef with 1/2 teaspoon salt and pepper and dredge in the flour.
Add half the beef to the pan; sauté 6 minutes, browning on all sides. Remove from the pan to a bowl. Repeat procedure with oil and beef.
Add the remaining 1 teaspoon oil to the pan. Add onion and chopped carrot; sauté 8 minutes, stirring occasionally. Add garlic; sauté for 45 seconds, stirring constantly.
Add wine to the pan and bring to a boil, scraping bottom of the pan (about 5 minutes). Return meat to the pan. Add tomatoes and the next 6 ingredients; bring to a boil. Cover, reduce heat, and simmer for 45 minutes, stirring occasionally.
Uncover and stir in sliced carrot. Simmer, uncovered, for 1 hour or until meat is very tender, stirring occasionally. Discard bay leaf. Stir in remaining 1/4 teaspoon salt, basil and parsley.
Chickpea and Chicken Stew
Ingredients
- 2 tablespoons olive oil
- 2 skinless, boneless chicken thighs, sliced into ½ inch thick lengths
- Kosher salt
- 3 large garlic cloves, minced
- 1 teaspoon dried oregano
- 2 tablespoons tomato paste
- 3/4 teaspoon crushed red pepper flakes
- 2 bay leaves
- 2 15-ounce cans chickpeas, rinsed, drained
- 1/2 cup diced, drained roasted red peppers from a jar
- 2 tablespoons fresh lemon juice
- 2 cups 1′ cubes country-style bread
- 3 tablespoons coarsely chopped flat-leaf parsley
Directions
Heat 2 tablespoons oil in a Dutch Oven over medium-high heat. Season chicken with salt; add to the pot and cook, turning once, until browned, about 8 minutes. Transfer to a plate.
Reduce heat to low and add garlic and cook, stirring often, until fragrant, 30–60 seconds. Add oregano, tomato paste and red pepper flakes; stir until a smooth paste forms, about 1 minute. Add reserved, browned chicken with any accumulated juices, along with bay leaves and 4 cups water. Scrape up any browned bits. Bring to a boil; reduce heat to medium-low and simmer, uncovered, occasionally stirring, until chicken is tender, about 10-12 minutes.
Add chickpeas to the pot; bring to a simmer and cook for 5 minutes. Add diced red peppers. Stir in lemon juice; simmer for 1 minute. Season with salt and more lemon juice, if desired. Divide bread cubes among bowls. Ladle stew over. Garnish with parsley.
Things that are fun in the summertime: going to outdoor concerts, attending fairs and festivals, walking in the park and relaxing at the pool. Something that’s not fun in the summertime: spending time cooking, especially in front of a hot stove. Here are a week’s worth of healthy recipes you can make for dinner pretty quickly.
Monday
Farmers’ Market Pasta Salad
8 to 10 servings
Ingredients
- 2 cups halved cherry tomatoes
- 2 small zucchini, thinly sliced into half moons
- 1 small red bell pepper, cut into thin strips
- 1 cup fresh corn kernels
- 1 cup diced firm, ripe fresh peaches (about 2 medium)
- 1/2 cup thinly sliced green onions
- Parmesan Vinaigrette, recipe below
- 6-oz penne pasta
- 2 cups shredded cooked chicken (about 10 oz.)
- 1/3 cup torn fresh basil
- 1/3 cup torn fresh Italian parsley
Directions
Toss together the first 6 ingredients and half of the dressing in a large bowl and let stand 10 minutes.
Meanwhile, prepare pasta according to package directions.
Add hot the cooked pasta, chicken and basil to the vegetable mixture; toss gently to coat. Season with salt and pepper to taste.
Transfer to a serving platter and top with parsley. Drizzle with additional vinaigrette.
Parmesan Vinaigrette
Makes about 1 cup
Ingredients
- 1/2 cup freshly grated Parmesan cheese
- 1/2 cup olive oil
- 2 teaspoons lemon zest
- 3 tablespoons fresh lemon juice
- 1 tablespoon balsamic vinegar
- 2 garlic cloves
- 2 teaspoons freshly ground black pepper
- 1/2 teaspoon table salt
- 1/4 cup chopped fresh basil
- 1/4 cup chopped fresh Italian parsley
Directions
Process Parmesan cheese, olive oil, lemon zest, lemon juice, balsamic vinegar, garlic, pepper and salt in a blender or food processor until smooth. Add basil and cilantro; pulse 5 or 6 times or just until blended.
Carrot Spice Muffins
Make these when you have time and store them in the freezer for when you need them.
Dry ingredients:
- 1 cup white whole wheat flour
- 3/4 cup unbleached all-purpose flour
- 1/4 cup brown sugar
- 1 tablespoon ground flax seed
- 1 teaspoon baking powder
- 1 teaspoon baking soda
- 1 teaspoon cinnamon
- 3/4 teaspoon ginger
- 1/8 teaspoon cloves
- 1/2 teaspoon salt
Wet ingredients:
- 1/3 cup agave nectar
- 1/3 cup unsweetened applesauce
- 1/2 cup low fat yogurt
- 1/4 cup water
- 1 teaspoon vanilla
- 1 1/2 cups shredded carrots (about 3)
Directions
Preheat oven to 400 degrees F. Spray a 12 cup muffin pan with non-stick spray or use muffin liners.
Mix together all the dry ingredients in a large bowl. In a small bowl, combine the liquid ingredients. Add the liquid to the dry and mix just long enough to combine.
Add the carrots and stir to combine.
Spoon the batter into the muffin cups–it will be very thick. Bake for 15-20 minutes or until a toothpick inserted in the center of a muffin comes out clean.
Tuesday
Salmon Cucumber Boats
Serves: 2
Ingredients
- 6 oz canned pink salmon, drained or leftover cooked fresh salmon
- 2 tablespoons capers, rinsed
- 2 teaspoons Dijon mustard
- 4 tablespoons plain low-fat Greek yogurt
- 1/4 teaspoon each salt and pepper
- Pinch cayenne pepper
- 2 cucumbers, peeled
Directions
Combine the first six ingredients. Halve cucumbers lengthwise, remove seeds in each half and stuff with salmon mixture. Chill.
Salad with Tangerines
Ingredients
- 4 cups fresh lettuce or spinach, torn into bite size pieces (about 1/2 pound)
- 1 seedless tangerine, peeled, pith removed and sectioned
- 1/2 cup toasted nuts, coarsely chopped
Dressing
- 2 tablespoons sherry vinegar
- 1/4 cup olive oil
- 1/8 teaspoon freshly grated nutmeg
- 1/8 teaspoon freshly ground black pepper
- 1/4 teaspoon salt
Directions
In a large bowl, combine lettuce, tangerines and nuts.
In a medium bowl, whisk together dressing ingredients until well combined. Toss with salad mixture and serve.
Wednesday
Chilled Tomato Soup with Melon
- 2 1/2 pounds fresh tomatoes, coarsely chopped
- 1/4 cup plus 1 tablespoon extra-virgin olive oil
- 6 basil leaves
- 2 garlic cloves, minced
- 2 tablespoons red wine vinegar
- 1/4 teaspoon sugar
- Salt and freshly ground pepper
- 1/4 of small melon, such as cantaloupe or honeydew, plus a wedge of seedless watermelon
- 1/4 cup chopped seedless cucumber, optional
- Basil pesto, thinned with a little water for garnish
Directions
In a medium saucepan, combine the tomatoes with the olive oil, basil, garlic, vinegar and sugar. Season with salt and pepper.
Cook over low heat until hot but not boiling, about 10 minutes.
Pass the soup through the fine disk of a food mill into a medium bowl to remove the tomato seeds and skin.
Cover the bowl and chill the soup in the refrigerator overnight or quick-chill it by setting the bowl in a larger bowl of ice water.
Cut the melons into 1/2-inch dice. Pour the soup into bowls. Garnish with the melon, cucumber, if using and drizzle with the thinned basil pesto sauce and serve.
MAKE AHEAD The tomato soup can be refrigerated for 1 day without the garnishes.
Grilled Shrimp Pita
4 servings
Ingredients
- 1 pound large shrimp (16-20 per pound), peeled and deveined
- 6 tablespoons fresh lemon juice, divided
- 2 teaspoons olive oil, divided, plus additional for brushing grill
- 3 tablespoons chopped fresh dill, divided
- 1 tablespoon chopped fresh oregano
- 3/4 cup plain low-fat Greek yogurt, divided
- 2 garlic cloves, minced and divided
- 2 cucumbers (about 1 pound), peeled
- Black pepper, to taste
- 1 pint cherry tomatoes (about 1/2 pound)
- 1 small red onion, cut crosswise into 1/3-inch-thick rings
- 4 whole-grain flat breads (pita)
- 8 small romaine leaves
Directions
Preheat an outdoor or indoor grill.
Rinse shrimp and pat dry. Stir together 2 tablespoons lemon juice, 1 teaspoon oil and 1 tablespoon each dill and oregano in a medium bowl. Add the shrimp and toss to combine. Marinate, stirring occasionally, 10 minutes.
To make cucumber sauce: Stir together 1/4 cup of the yogurt, half of the garlic, 2 tablespoons lemon juice and 1 tablespoon dill in a serving bowl. With a vegetable peeler, cut cucumbers into lengthwise ribbons, discarding the seeded core. Toss cucumber ribbons with yogurt mixture and pepper, to taste.
To make yogurt sauce: Combine the remaining 1/2 cup yogurt with remaining 2 tablespoons lemon juice, remaining 1 tablespoon dill and remaining garlic in a small serving bowl. Season with pepper, to taste.
Toss tomatoes and onion with remaining 1 teaspoon olive oil in a bowl.
Grill shrimp, tomatoes and onion in a lightly oiled well-seasoned cast-iron skillet or grill pan or basket, turning once, 5 minutes or until shrimp are bright pink and cooked through, tomatoes are softened and onion is golden and tender. Transfer to a plate; cover and keep warm.
Grill flat bread until golden brown and slightly crisp. Transfer to 4 serving plates; top evenly with cucumber salad, shrimp, onions tomatoes, and romaine, if desired. Top with yogurt sauce.
Thursday
Rib-Eye Steak with Pistachio Butter and Asparagus
Serves 2
Ingredients
- 2 tablespoons shelled, roasted unsalted pistachios*
- 1/2 cup arugula, packed
- 2 tablespoons butter, softened
- 1 boneless rib-eye steak ( about 8 oz)
- 1/2 pound asparagus, trimmed
- 1 tablespoon olive oil
- 3/4 teaspoon kosher salt
- 3/4 teaspoon black pepper
Directions
Process pistachios and arugula in a food processor until minced. Add butter and blend until smooth, scraping down the inside of the bowl as needed. Transfer to a small container and chill.
Heat a charcoal or wood-fired grill to high (450°F to 550°F; you can hold your hand 5 inches the above cooking grate only 2 to 4 seconds).
Coat steaks and asparagus with oil and season with salt and pepper. Grill steaks, turning once, until done the way you like it: medium rare or medium.
Grill asparagus in the last few minutes, turning once, until tender-crisp.
Transfer the steak to a cutting board, dollop steaks with butter and tent with foil. Let rest 5 minutes. Slice steak and serve with asparagus.
Make ahead: Chilled Pistachio butter will keepup to 1 week.
*If you can’t find unsalted pistachios, use unsalted butter to balance the salty nuts.
Fresh Grape Tomato Salad
Serves 2
Ingredients
- 2 cups halved grape tomatoes
- 1 tablespoon olive oil
- 1 tablespoon red wine vinegar
- 1/4 teaspoon garlic powder
- 1/4 teaspoon dried oregano
- Salt to taste
- Romaine leaves, optional
Directions
Mix tomatoes, olive oil, vinegar and garlic powder together in a bowl. Crumble oregano between your fingers to release the flavor and add to the tomatoes; stir to coat. Season with salt. Let flavors marinate before serving, 5 minutes or up to an hour. Serve over a romaine leaf, if desired.
Friday
Halibut Kebabs with Grilled Bread and Pancetta
Serves 4
Ingredients
- 1/4 cup extra virgin olive oil
- 1 tablespoon coarsely chopped fresh rosemary
- 1 teaspoon salt
- 1 teaspoon freshly ground black pepper
- 1 1/2 pounds boned and skinned halibut, cut into 2-in. chunks or firm white fish available in your area (such as grouper, swordfish, cod, etc.)
- 4 cups 1 1/2-in. cubes crusty Italian bread, such as ciabatta
- 3 ounces pancetta, sliced paper-thin
- Four – 10 inch metal skewers
Directions
Heat an outdoor grill to medium (350°F to 450°F).
Meanwhile, in a large bowl, combine olive oil, rosemary, salt and pepper.
Add halibut and bread. Toss to coat, then set aside for 5 minutes.
Skewer an end of 1 pancetta strip, then alternate fish and bread cubes on a metal skewer weaving pancetta between them. Repeat 3 times.
Grill kebabs, turning frequently, until fish is cooked through and the bread is slightly charred in places, about 6 minutes. Remove to a serving plate and cover with foil.
Don’t turn off the grill – you will need it to grill some of the ingredients for the salad below.
Grilled Peach-and-Avocado Salad
Ingredients
Dressing
- 1 large peach, peeled and chopped
- 6 tablespoons extra virgin olive oil
- 2 tablespoons Champagne vinegar or white vinegar
- 1/2 teaspoon honey
- 1/4 teaspoon kosher salt
- 1/8 teaspoon freshly ground pepper
Salad
- 2 large peaches, peeled, pitted and halved
- 1 firm avocado, peeled and quartered
- 1 tablespoon extra virgin olive oil
- Salt and pepper to taste
- 4 cups loosely packed arugula
- 1/3 cup freshly grated Parmesan
Directions
Dressing
Process 1 large peach, peeled and chopped; 6 tablespoons olive oil; vinegar and honey in a blender until smooth. Add 1/4 teaspoon kosher salt and 1/8 teaspoon freshly ground pepper.
Salad
Gently toss 2 large peaches, peeled and halved and avocado in 1 tablespoon olive oil and salt and pepper to taste.
Grill, covered with the grill lid, 2 minutes on each side or until charred. Slice and serve over arugula. Top with peach vinaigrette and cheese.
Related articles
- Summer Soups (jovinacooksitalian.com)
- Healthy Summer Salad Dressings (jovinacooksitalian.com)
- French Lentil and Tomato Salad (thoroughlynourishedlife.com)
Fish is easy to digest, has a high level of proteins and omega-3 fatty acids. Fatty fish like mackerel, salmon, trout and sardines comprise high levels of Omega 3 fatty acids.
Why is this important?
Researchers have proved that Omega 3 fatty acids offer safety against harmful cardiovascular disease by reducing the levels of poor cholesterol and lowering blood pressure. Omega 3 prevents the arrival of diseases such as macular degeneration, which is one of the most widespread causes of blindness related to aging. An increase in Omega 3 fatty acids is favorable for people with diabetes and has been proven to delay the appearance of dementia, as well Alzheimer’s disease. More recent studies, which have focused on its impact on the nervous system, show benefits in increased brain functions and even in combating depression.
Eat more fish and less meat. It’s so simple, really, and this is probably the most powerful change that you can make in your diet. Just as with vegetables, many people say that they don’t like fish. As with veggies, look for delicious and healthy recipes and try a few different types of fish or shellfish before you rule out fish on your menu. Even if you don’t like stronger tasting fish, like tuna and salmon, freshwater fish, which are lighter tasting, may appeal to you. While leaner freshwater fish such as trout, bass and whitefish may not be the best source of omega-3 and omega-6 fatty acids, they still have them and they’re both delicious and low in calories and fat.
A number of environmental organizations have created lists that help identify fish that are sustainable and those that are not. Seafood Watch, the program run by the Monterey Bay Aquarium, has combined data from leading health organizations and environmental groups to come up with their list “Super Green: Best of the Best” of seafood that’s good for you and good for the environment. Click on the link below for their recommendations.
http://www.seafoodwatch.org/cr/cr_seafoodwatch/sfw_recommendations.aspx
Tilapia with Lemon-Garlic Sauce
I like to serve this entrée with orzo or rice and a green vegetable, such as broccoli.
Yield: Serves 4
Ingredients
- 4 (6-ounce) tilapia fillets
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 3 tablespoons quick-mixing flour (such as Wondra)
- 2 tablespoons unsalted butter, divided
- 1 tablespoon olive oil
- 1 tablespoon minced garlic
- 1/3 cup dry white wine
- 1/3 cup unsalted chicken stock
- 2 tablespoons chopped fresh parsley
- 1 tablespoon fresh lemon juice
Directions
Sprinkle fish with salt and pepper. Place flour in a shallow dish. Dredge both sides of the fish in flour; reserve unused flour.
Heat a large skillet over medium-high heat. Add 1 tablespoon butter and oil to the pan; swirl to coat. Add fish to the pan; cook 2 minutes on each side or until fish flakes easily when tested with a fork. Remove fish from the pan to a serving platter and keep warm.
Add reserved flour and garlic to the pan; cook 90 seconds or until lightly browned, whisking constantly. Add wine and stock, stirring with the whisk; bring to a boil.
Cook 2 minutes or until slightly thickened. Remove pan from the heat; stir in remaining 1 tablespoon butter, parsley and lemon juice. Pour the sauce over the fish in the serving platter.
Shrimp Pasta Primavera
All you need to round out this dinner is a green mixed salad and a glass of white wine.
Ingredients
- 4 ounces uncooked angel hair pasta
- 8 jumbo shrimp, peeled and deveined
- 6 fresh asparagus spears, trimmed and cut into 2-inch pieces
- 2 tablespoons olive oil
- 2 garlic cloves, minced
- 1/2 cup sliced fresh mushrooms
- 1/2 cup low salt chicken broth
- 1 small plum tomato, peeled, seeded and diced
- 1/4 teaspoon salt
- 1/4 teaspoon crushed red pepper flakes
- 1 tablespoon each minced fresh basil, oregano, thyme and parsley
- 1/4 cup freshly grated Parmesan cheese
Directions
Cook pasta (al dente) according to package directions.
Meanwhile, in a large skillet, saute the asparagus and mushrooms in oil for 3 minutes or until tender. Add garlic; cook 1 minute longer. Add the shrimp, broth, tomato, salt and pepper flakes; simmer, uncovered, for 2 minutes or until the shrimp turn pink.
Drain pasta. Add the pasta and herbs to the skillet; toss to coat. Sprinkle with cheese. Yield: 2 servings.
Parmesan-crusted Fish
Serve this entrée with sautéed greens.
Ingredients
- 4 skinless cod fillets (1-1/2 pounds total)
- Salt and ground black pepper
- 1/3 cup panko (Japanese-style bread crumbs)
- 1/2 cup finely shredded Parmesan cheese
- 1/2 cup water
- 3 cups julienned carrots ( My market sells carrots shredded)
- 1 tablespoon butter
- 3/4 teaspoon dried oregano
Directions
Preheat oven to 450 degrees F.
Lightly coat a baking sheet with nonstick cooking spray. Rinse fish, pat dry with paper towels and place on the prepared baking sheet. Season with salt and pepper.
In a small bowl stir together the panko crumbs and Parmesan cheese; press this mixture on the fish.
Bake, uncovered, for 10 minutes per 1/2-inch thickness of fish or until crumbs are golden brown and the fish flakes easily when tested with a fork.
Meanwhile, in a large skillet bring the water to boiling; add carrots. Reduce heat. Cook, covered, for 4-5 minutes. Uncover; cook for 2 minutes more. Add butter and oregano; toss. Serve fish with the carrots.
Seafood Arrabbiata
Don’t forget the crusty Italian bread.
Yield: 4 servings
Ingredients
- 8 ounces uncooked linguine
- 2 tablespoons extra-virgin olive oil, divided
- 8 ounces bay scallops
- 8 ounces peeled and deveined medium shrimp
- 1/2 cup chopped onion
- 1/2 to 1 teaspoon crushed red pepper flakes, according to taste
- 3 garlic cloves, minced
- 2 tablespoons tomato paste
- 1 (14.5-ounce) can petite-cut diced tomatoes, drained
- 1/2 cup clam juice
- 12 littleneck clams
- 12 mussels, scrubbed and debearded
- 2 tablespoons chopped fresh parsley
- 1 tablespoon thinly sliced fresh basil
Directions
Cook pasta (al dente) according to package directions; drain.
While pasta cooks, heat 1 tablespoon oil in a large skillet over medium-high heat. Add scallops and shrimp to the pan; cook 3 minutes. Remove the mixture from the pan to a bowl and keep warm.
Heat remaining 1 tablespoon oil in the same pan over medium-high heat. Add onion, red pepper and garlic; cook 2 minutes. Add tomato paste and tomatoes; bring to a boil and cook 2 minutes. Add clam juice; cook 1 minute.
Add clams; cover, reduce heat to medium and cook 4 minutes. Add mussels; cover and cook 3 minutes or until clams and mussels open. Discard any unopened shells. Stir in reserved scallop/shrimp mixture and parsley; cook 1 minute or until thoroughly heated. Serve over pasta. Sprinkle with basil.
Baked Cornmeal-Crusted Grouper Sandwich
Serve with coleslaw and pickles.
4 servings
Ingredients
Grouper
- 1/4 cup all-purpose flour
- 1/2 cup yellow cornmeal
- 1/2 teaspoon salt
- 1/2 teaspoon ground red pepper (cayenne)
- 1/4 cup reduced-fat milk
- 4 (6-ounce) grouper fillets or fish fillets that are available in your area
- 4 hamburger buns, split
- Sliced tomatoes and lettuce, optional
Tartar Sauce
- 1/2 cup low-fat mayonnaise
- 2 tablespoons finely chopped green onions
- 1 tablespoon sweet pickle relish
- 1 1/2 teaspoons capers, chopped
- 1 1/2 teaspoons fresh lemon juice
- 1/2 teaspoon Worcestershire sauce
Directions
Preheat oven to 450°F.
To prepare grouper:
Dry fish well with paper towels.
Place flour in a shallow bowl. Combine cornmeal, salt and cayenne pepper in a second shallow dish, stirring well with a fork. Place milk in a third shallow bowl.
Dust both sides of each fillet with flour; dip each fillet in milk and dredge both sides in the cornmeal mixture. Place fish on a baking sheet coated with cooking spray. Bake for 10-15 minutes or until fish is flaky and crusty, turning once.
To prepare tartar sauce:
Combine mayonnaise and next 5 ingredients (mayonnaise through Worcestershire), stirring with a whisk.
Spread about 2 tablespoons of the tartar sauce over the cut sides of each bun; place one fish fillet on the bottom half of each bun. Add sliced tomatoes and lettuce, if desired. Top fillets with the remaining bun halves.
Related articles
- Garlic Shrimp Pasta (skinnyfiberblog.wordpress.com)
- Tuna shrimp salad for a lunch (mirrorofyourhealth.wordpress.com)
Fish has a high level of protein, is easy to digest and is considered an important part of a healthy diet. Some fish have an added bonus because they contain omega-3 fatty acids. These fatty acids – docosahexaeonic acid (DHA) – occur mostly in fatty fish like herring, salmon and mackerel. They are thought to lower blood pressure, to strengthen the immune system and to have positive effects on the development of the nervous system and the cardiovascular system.
Two newly published articles in the March 2013 science journal, Proceedings of the National Academy of Sciences, describe how the researchers analyzed the impact of omega-3 fatty acids at a systemic level and they also described their underlying molecular mechanisms for the first time. The teams working at Jena University Hospital in Germany and at the University of Pennsylvania examined the effects of omega-3 fatty acids on the cardiovascular system and were able to show, for the first time, that DHA directly influences blood pressure.
According to the Mayo Clinic, Omega-3 fatty acids may decrease triglycerides, lower blood pressure, reduce blood clotting, boost immunity and improve arthritis symptoms and, in children, may improve learning ability. Eating two servings a week of fish, particularly fish that’s rich in omega-3 fatty acids, appears to reduce the risk of heart disease and sudden cardiac death.
Fatty fish, such as salmon, herring and tuna, contain the most omega-3 fatty acids and, therefore, offer the most benefit, but many types of seafood contain small amounts of omega-3 fatty acids. Most freshwater fish have less omega-3 fatty acids than do fatty saltwater fish. However, some varieties of freshwater trout have relatively high levels of omega-3 fatty acids.
Look for seafood rich in omega-3s, such as:
- Halibut
- Herring
- Mackerel
- Mussels
- Oysters
- Salmon
- Sardines
- Swordfish
- Trout
- Tuna (fresh)
Only buy fish that is refrigerated or properly iced. Fresh fish should smell fresh and mild, not fishy, sour or ammonia-like. Whole fish and fillets should have firm, shiny flesh and bright red gills free from slime. When buying frozen fish, avoid packages placed above the frost line or top of the freezer case. If the package is transparent, look for signs of frost or ice crystals. These could mean the fish has been stored a long time or thawed and refrozen — in which case, choose another package.
Healthy Ways to Cook Fish
Baked Fish
Baking fish allows you to get the satisfying crunch of fried fish without all the fat. Just because it’s baked, though, doesn’t mean it’s healthy: Watch the amount of butter, oil, mayonnaise, or cheese called for in the recipe.
It’s easy and delicious to cook fish fillets in packets of parchment paper, a technique called “en papillote”. The fish is cooked by the trapped steam. If you don’t have parchment paper on hand, use aluminum foil to make the packets. The fish needs to bake for only 10 to 15 minutes at 400 degrees F.
Broiled Fish
When the weather’s not right for grilling, try broiling instead. Broiling is great when you want a fast, simple, hassle-free preparation with delicious results.
It gives fish a nicely browned exterior with the convenience of a temperature-controlled heat source. For easy cleanup, line the broiler pan with a piece of greased foil.
Poached Fish
This gentle cooking method is perfect for seafood. Poaching keeps fish moist and won’t mask the delicate flavor of the fish.
To poach fish: use vegetable or chicken stock or a homemade broth of aromatic herbs and spices.
Use a pan big enough to lay each piece of fish down flat.
Pour in enough liquid to just barely cover the fish.
Bring the liquid to a simmer and keep it there.
If you see any bubbles coming up from the bottom of the pan, it’s too hot–the liquid should “shimmer” rather than bubble. The ideal poaching liquid temperature is between 165 and 180 degrees F (74 to 82 degrees C).
Steamed Fish
Steaming is another gentle cooking method. It produces a mild-tasting fish that is often paired with a flavorful sauce.
Rub the fish with spices, chopped herbs, ginger, garlic and chili peppers to infuse flavor while it cooks.
Use a bamboo steamer or a folding steamer basket with enough room for each piece of fish to lie flat.
Pour about 1½ inches of water into the pan.
Place the steamer over the water, cover the pot, and bring the water to a boil.
Begin checking the fish for doneness after 10 minutes.
Grilled Fish
When you’re grilling fish, keep a close watch. Fish only takes a few minutes per side to cook. If the fillets are an even thickness, they may not even require turning–they can be cooked through by grilling on one side only.
Brush the fish lightly with oil and spray the grill with nonstick cooking spray.
Place fish near the edge of the grill, away from the hottest part of the fire. (Don’t try to lift up the fish right away; it will be stuck to the grill).
Turn the fish over when you see light grill marks forming.
Fish should be cooked to an internal temperature of 145 degrees F. If you don’t have a food thermometer, you can determine whether fish is properly cooked by slipping the point of a sharp knife into the flesh and pulling it aside. The flesh should be opaque and separate easily.
White Wine and Garlic Steamed Clams
This dish makes a great appetizer.
Ingredients
- 3 pounds manila or littleneck clams
- 1 tablespoon olive oil
- 2 tablespoons unsalted butter
- 1 tablespoon minced garlic
- 1 cup thinly sliced shallots
- 1½ cups dry white wine
- 2 tablespoons finely chopped fresh Italian parsley leaves
- Freshly ground black pepper
- 8 large slices sourdough or country bread, each about ½-inch thick
Directions
Scrub the clams and rinse them in four rounds of cold water to remove any sand and grit.
Heat a 12-inch skillet with a cover over medium-high heat and add the olive oil. Add the garlic and shallots and sauté until fragrant and tender, about 1 minute.
Add the wine and cook for about 1 minute more. Add the clams and cook covered until the clams open wide, 5 to 10 minutes, stirring every few minutes.
Add the 2 tablespoons butter, the parsley and season with pepper. Toast the bread on a stovetop grill or in the broiler about 1 minute, turning once.
Discard any unopened clams and serve right away in bowls with the bread and pan juices.
Shrimp with Oregano and Lemon
This is another great appetizer. You can turn it into a main dish by serving the shrimp and sauce over rice or pasta.
The sauce is also delicious spooned over grilled swordfish or any other meaty fish.
Ingredients
- 1/2 cup salted capers—rinsed, soaked for 1 hour and drained
- 1/2 cup fresh oregano
- 1 garlic clove, minced
- 3/4 cup extra-virgin olive oil
- 1 teaspoon finely grated lemon zest
- 3 tablespoons freshly squeezed lemon juice
- Salt and freshly ground pepper
- 2 1/2 pounds large shrimp, shelled and deveined
Directions
On a cutting board, finely chop the drained capers with the oregano and garlic. Transfer the mixture to a bowl and stir in 1/2 cup plus 2 tablespoons of the olive oil, along with the lemon zest and lemon juice. Season the sauce with pepper.
Heat a stove top grill.
In a large bowl, toss the shrimp with the remaining 2 tablespoons of olive oil and season lightly with salt and pepper.
Grill shrimp, turning once, until the shrimp show grill marks and are cooked through, about 3 minutes per side. Remove the shrimp to a platter.
Spoon some the sauce on top and serve. Pass the remaining sauce with the shrimp platter.
MAKE AHEAD The sauce can be refrigerated overnight. Bring it to room temperature before serving. Serve with crusty bread.
Red Snapper Livornese
Serve with rice or couscous and a salad or steamed broccoli.
4 servings
Ingredients
- 2 tablespoons olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 cup homemade or store-bought marinara sauce
- 1 cup dry white wine
- 2 tablespoons capers, chopped
- 1/2 cup sliced black olives, drained
- 1/4 teaspoon crushed red pepper flakes
- 1 tablespoon chopped fresh parsley
- 1 pound red snapper fillets
Directions
Preheat oven to 400 degrees F (200 degrees C).
In a medium saucepan, heat olive oil and saute onion until tender, about 5 minutes. Add garlic and saute for 1 minute. Stir in marinara sauce, wine, capers, black olives, red pepper flakes and parsley. Bring to a boil and simmer for 10 minutes.
Spread 1/2 cup of the sauce in an 11 x 7 inch baking dish and arrange the snapper fillets in a single layer in the dish. Pour the remaining sauce over all.
Bake for 15 minutes for 1/2 inch thick fillets or 30 minutes for 1 inch thick fillets. Baste once with the sauce while baking. Snapper is done when it flakes easily with a fork.
Salmon Rolls
4 servings
Ingredients
1 ¼ pounds center-cut salmon fillet, skinned and cut lengthwise into 4 strips
Stuffing
- 1/2 cup plain panko crumbs
- 1/4 cup chopped herbs (basil, parsley, oregano)
- 1 garlic, minced
- 1 small shallot, chopped
- 1/4 teaspoon each salt & pepper
- 1 tablespoon truffle oil
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
Directions
Preheat the oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.
Mix the stuffing ingredients together in a medium bowl. Working with one piece of salmon at a time, spread about 3 tablespoons of the breadcrumb mixture over the salmon.
Starting at one end, roll the salmon up tightly, tucking in any loose filling as you go. Insert a toothpick through the end to keep the rolls from unrolling.
Place in the prepared dish and repeat with the remaining salmon strips.
Bake the rolls until just cooked through, 15 to 20 minutes. Remove the toothpicks before serving.
Italian Style Paella
Fregola, the pearl-sized pasta that is similar to couscous, makes an excellent substitute for rice in this paella-style dish; it soaks up a lot of the cooking liquid from the dish and still stays chewy.
12 Servings
Ingredients
- Large pinch of saffron threads
- 6 ½ cups warm water
- 3 tablespoons extra-virgin olive oil
- 1 medium onion, finely chopped
- 3 large garlic cloves, thinly sliced
- 1 pound fregola (2 1/4 cups)
- 1/2 pound Italian sausage, thinly sliced
- 1 cup canned diced tomatoes
- 1 cup dry white wine
- Salt and freshly ground black pepper
- 2 pounds large shrimp, shelled and deveined
- 2 pounds red snapper, cod or monkfish, cut into 2-inch pieces
- 1 pound mussels, scrubbed and debearded
- 2 tablespoons chopped flat-leaf parsley
Directions
In a small bowl, crumble the saffron in 1/2 cup of the warm water and let stand for 10 minutes.
Meanwhile, heat the olive oil in a very large, deep sauté pan. Add the onion and garlic and cook over high heat, stirring, until lightly browned, 2 minutes. Add the fregola and sausage and cook, stirring, until the sausage starts to brown, about 2 minutes. Add the tomatoes, white wine, saffron and its soaking liquid and the remaining 6 cups of warm water to the sauté pan and bring to a boil.
Stir in 1 1/2 teaspoons of salt and 1/2 teaspoon of black pepper, cover and cook over low heat until the fregola is very chewy and soupy, about 10 minutes.
Season the shrimp and red snapper with salt and pepper and add them to the pan along with the mussels, nestling them into the fregola. Bring to a boil. Cover the pan and cook over low heat until the fregola is al dente, the fish is just cooked through and the mussels have opened, about 12 minutes longer.
Remove the pan from the heat and let the paella stand for 5 minutes; the fregola will absorb a bit more of the liquid, but the dish should still be brothy. Discard any mussels that do not open. Sprinkle the fregola with the chopped parsley and serve.
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