Healthy Mediterranean Cooking at Home

Category Archives: potatoes

Codfish Cakes with Roasted Red Pepper Sauce

Makes 12 medium cakes

2 russet potatoes, peeled and cubed
1 lb cod fillets or any white fish fillets you like
1/2 teaspoon salt
1/4 cup Greek yogurt
1/4 cup chopped fresh parsley
1 egg, beaten
1/2 teaspoon dried Italian seasoning
1 tablespoon freshly squeezed lemon juice
1 cup plain panko crumbs
1 large clove of garlic, grated
1/4 teaspoon freshly ground black pepper
1/4 cup olive oil, divided
Kale sauteed with garlic
Roasted Red Pepper Sauce, see below

Directions

Cook the potatoes in boiling salted water. Drain and mash.

Put about an inch of water in the bottom of the large nonstick skillet and bring to a simmer over medium-high heat. Season fish with 1/4 teaspoon of the salt and add it to the pan. Cover the pan and simmer fish over low heat until just done 6 to 8 minutes.

Remove Fish from the pan with a slotted spoon and drain on paper towels. Pour out the water and dry the pan.

Allow fish to cool slightly, about 5 minutes, and pat completely dry. Place in a mixing bowl and flake the fish with a fork. Add mashed potatoes.  yogurt, parsley, egg, Italian seasoning, lemon juice, garlic, pepper, and remaining 1/4 teaspoon salt. Stir to combine.

Shape mixture into 12 (¼ cup) round cakes. I prefer smaller portions but if you would like larger cakes use a ⅓ or ½ cup measure. Freeze extra cakes for another meal. They heat well in a hot oven.

Coat cakes in panko. If you have time refrigerate cakes up to 4 hours before cooking. Chilling for a while actually helps them hold together and keep their shape.

Heat 2 tablespoons of the oil in the skillet over medium heat. Add 6 cakes and cook until brown and crisp, 2 to 3 minutes. Turn cakes, and cook until golden brown on the other side, 2 to 3 minutes longer. drain on paper towels. Repeat with the remaining cakes and oil. Serve hot with roasted red pepper sauce and sauteed kale.

Roasted Red Pepper Sauce

In a blender, puree 1/2 cup roasted red bell pepper (jarred is fine) with 1 clove garlic, 1 tablespoon balsamic vinegar, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper. Add 1/4 cup olive oil and blend.

For the kale

2 tablespoons olive oil
1 garlic clove, peeled, sliced
2 bunches kale, washed, stalks removed, roughly sliced, blanched for 2-3 minutes in salted water, drained
Salt and freshly ground black pepper
2 tablespoons fresh lemon juice
Heat the oil in a deep skillet over medium heat and add the garlic. Stir-fry for one minute, then add the kale and stir-fry for 4-5 minutes, or until tender. Add the lemon juice and season, to taste, with salt and freshly ground black pepper.


 

Fish and chips are traditionally sold wrapped in paper to soak up all the grease–because they are deep-fried in oil. To cut the calories and reduce the fat, bake the fish along with the potatoes. Serve with coleslaw and malt vinegar or lemon wedges. I included my recipe for Tartar sauce in case you prefer that with the fish.

FISH AND CHIPS

4 servings

Ingredients

6 tablespoons extra-virgin olive oil, divided
1 1/2 cups panko bread crumbs
1 ½ teaspoons minced thyme
1 large garlic clove, grated on a Microplane or minced
1 teaspoon black pepper, divided
¼ cup Dijon mustard
2 large eggs
1 ¼ cups all-purpose flour
1 ¼ pounds skinless wild-caught cod, or other white fish fillets, cut into 1-inch-thick strips
1 ½ teaspoons kosher salt, divided
1 ½ pounds russet potatoes (about 3 large), peeled, cut into 1/4-inch-thick sticks

Prepare the fish and chips:

Arrange 2 oven racks in the top and bottom third of the oven. Place a large rimmed baking sheet on the lower rack and heat the oven to 500 degrees.

Grease an oven-safe wire rack with oil and place it over another rimmed baking sheet.

In a shallow dish combine 2 tablespoons of oil, panko, thyme, garlic, and 1/2 teaspoon pepper.
In a separate shallow bowl, whisk together mustard and eggs. Place flour in a third bowl.
Season fish with 1 teaspoon salt and 1/2 teaspoon pepper. Dredge each piece of fish in the flour, then the mustard mixture, then the panko mixture, making sure it is well coated with each one before moving to the next. Transfer fish to the pan with the wire rack.

In a large bowl, toss together potatoes, the remaining 4 tablespoons oil, 1/2 teaspoon salt, and 1/2 teaspoon pepper. Carefully spread potatoes out on the preheated baking sheet and return to the oven’s lower rack. Roast until slightly golden and crispy, tossing after 15 minutes.
Reduce oven temperature to 425 degrees and transfer the second pan, with the fish still on the wire rack, to the oven’s top rack. Bake until fish is flaky and golden and potatoes are well browned and tender, about 10 to 15 minutes more.
Salt the fish and potatoes immediately after removing them from the oven. Serve hot, with tartar sauce alongside for dipping, if desired.

Homemade Coleslaw

Ingredients

16 oz package of coleslaw mix

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.

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

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.


Chicken Cordon Bleu Rolls

2 servings

Ingredients

2 chicken breast cutlets
1/2 teaspoon onion powder, divided
1/2 cup panko bread crumbs
2 tablespoons shredded Parmesan
Salt/pepper to taste
1 tablespoon butter
1 tablespoon olive oil
2 thin slices deli ham
2 slices Gruyere/Swiss/Fontina cheese

Directions:

Combine the panko crumbs, Parmesan, and 1/2 teaspoon onion powder. Set aside.

Melt butter in a bowl and mix with the oil. Set aside.

Pound each breast lightly to even out the slices.

Season each chicken piece with salt/pepper and the remaining onion powder.

Place a slice of ham and a slice of cheese on each breast.

Roll chicken making sure you tuck the sides in as much as possible.

Take the chicken rolls and dip them into the melted butter/oil…make sure all the sides are well coated and then roll them in the breadcrumbs/Parmesan mixture.

Place in a small greased baking dish.

Place in the refrigerator for at least an hour to ensure that the breadcrumbs stay put on the chicken).

Reheat any butter/oil mixture. Pour over the chicken rolls.

Bake in a preheated 375F oven for 30 minutes. Turn the broiler on and lightly brown the tops of the chicken rolls.

Baked Potato Kale Mash

I like to use baked potatoes instead of boiled ones because the baked potato flesh is drier and doesn’t disintegrate when recooked.

Ingredients

3 baking potatoes, about 2 ¼ lbs
2 bunches Tuscan kale (Lacinato)
1/4 cup Olive oil
Salt and pepper
4 garlic cloves, minced

Directions

Bake the potatoes in a 400 degree F oven until soft about 90 minutes. Cool.

Cut the potatoes in half and scoop out the flesh. Place in a serving bowl, add salt to taste, and mash. Set aside.

Save the potato skins for a Game Day appetizer.

Remove the kale leaves from their stems and wash well. Drain.

Place in a large pot with the oil, garlic, salt to taste and cook until tender.

Add the mashed potatoes, stir well, and heat for a few minutes until hot.

Adjust seasoning to taste.


For 2 servings-double for 4 servings

Ingredients

2 chicken thighs, skin and fat removed
2 medium baking potatoes, unpeeled and scrubbed
Marinade
1 garlic clove, minced
½ teaspoon Italian seasoning
½ teaspoon salt
½ teaspoon black pepper
2 tablespoons lemon juice
2 tablespoon olive oil

Directions

In a bowl, combine the marinade ingredients. Add the chicken and refrigerate for several hours.
Preheat the oven to 425 degrees F. Cover a sheet pan with foil and coat with cooking spray.
Drain the chicken and reserve the marinade. Place the chicken at one end of the pan.
Cut the potatoes into wedges. Toss the potato wedges in the reserved marinade, then spread them out in a single layer on the sheet pan.
Bake for 20 minutes, until the potatoes are turning golden brown on the edges.
Turn the potatoes over, then bake for another 20 minutes, until golden brown all over.
Season with extra salt if desired. The chicken should register 160 degrees F on an instant-read thermometer. Divide the chicken and potatoes between two individual plates.

Spinach and Pear Salad

Ingredients

1/2 cup chopped walnuts, toasted
3/4 cup crumbled blue cheese
2 medium red pears, cut into bite-sized pieces
1 celery stalk, diced
1 (6-8ounce) package pre-washed baby spinach
1/4 of red onion, sliced
Dressing
1 tablespoon finely chopped shallot
3 tablespoons olive oil
2 tablespoons red wine vinegar
2 tablespoons honey
1 teaspoon Dijon-style mustard
1/8 teaspoon coarse ground pepper

Directions

Place all salad ingredients in a large bowl; toss to combine.
Combine the salad dressing ingredients in a small bowl with a wire whisk until well blended. Pour dressing over salad; toss to coat. Sprinkle with toasted walnuts. Serve immediately.


Air Fryer or Broiler Porterhouse Steak

Servings 4

Ingredients

1 Porterhouse or T-bone steak, about 2 1/2 lbs
1 tablespoon olive oil
1 tablespoon steak rub or seasoning (such as Montreal)

For the Herb Butter
4 tablespoons (1/2 stick) unsalted butter, at room temperature
1 small clove garlic, grated
1 tablespoon finely chopped fresh parsley leaves
1 tablespoon finely chopped fresh chives
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

Directions

Combine the herb butter ingredients in a small bowl and set aside.
Let the meat rest at room temperature for AT LEAST 30 minutes and 60 minutes is better.
Preheat the air fryer or broiler for 5 minutes at 400 degrees F
Then rub the olive oil all over the steak, and season both sides with steak rub or seasoning.
Place the steak in the air fryer on the broiler pan for 6 minutes, then tum and cook for another 5 minutes for medium-rare.
Transfer the steak to a platter and est for at least 5 minutes, before cutting. Cut the steak off the bone in two large pies, slice the meat and return it to its position around the bone for an attractive serving presentation. Spread the herb hutter over the sliced steak. Let sit for a minute or two and serve.

Twice Cooked Stuffed Potatoes

Ingredients

2 large baking potatoes
1 tablespoon olive oil
1/2 tablespoon coarse sea salt
½ tablespoon coarse black pepper
For the stuffing
2 Tablespoon sour cream
1 Tablespoon butter
1 tablespoon chopped chives
Salt and pepper to taste

Direction

Wash and dry the potatoes.
Put the oil in a bowl and rub it on the potatoes.
Sprinkle salt and pepper over the potatoes.
Put the potatoes in an air fryer basket, leaving space around them for air to circulate.
Cook at 400 F for 30 minutes, turning over after 15 minutes.
Test for the potatoes’ doneness by seeing if a fork goes into them easily. Or check the temperature with an instant-read thermometer. They are done if they are at about 205 F.
Put them back in for another 10 minutes if necessary.
Or bake them in a 400 F degree oven for about an hour.

To finish the potatoes:
Cut the baked potatoes in half and scoop out the insides into a bowl.
Add the sour cream, chives, salt, pepper, and butter to the bowl with the potatoes.
Mash the potatoes and ingredients together with a potato masher until they have reached your desired consistency.
Spoon the filling back into the potato shells, mounding it to fit as necessary.
Bake the potatoes in an air fryer basket at 400 F for 10 minutes and serve with the steak.
Or bake in a 400 F degree regular oven until hot.

Creamy Spinach

Ingredients

20 ounces baby spinach leaves, washed and dried
1/4 cup unsalted butter
2 large scallions, chopped
1 large clove garlic, minced
1/2 cup heavy cream
1 pinch ground nutmeg, optional
1 pinch of cayenne pepper, optional
Salt and pepper, to taste
2 tablespoons of grated parmesan cheese, to serve

Directions

Melt the butter in a medium-sized pot over medium heat and cook the chopped scallions until soft (about 2-3 minutes), then add the garlic and spinach and cook until wilted.
Season with salt, pepper, nutmeg, and cayenne. Stir in the cream and mix thoroughly. Heat over low until hot. Sprinkle with parmesan cheese and serve immediately.

NOTE
*Instead of fresh spinach, you can use Two 10 ounce packages of frozen chopped spinach. Thaw and squeeze dry before adding to the sauce.


Easy Sausage and Pepper Stew

Ingredients

Olive oil
1 large garlic clove, minced
4 links spicy Italian pork sausage, or any style sausage, cut into one-inch pies
1 medium onion, diced
2 large bell peppers, cut into one-inch pieces
2 medium Yukon Gold potatoes, peeled and cut into one-inch pieces
1/2 lb fresh green beans, trimmed and cut into one-inch pieces
1 teaspoon Italian seasoning
2 tablespoons tomato paste
28 oz container of finely chopped Italian tomatoes
Salt and pepper to taste

Directions

Pour enough olive oil into the bottom of a Dutch Oven and heat over medium-low. Add the sausage and cook until brown on all sides, stirring the sausage pieces often. Add the garlic, Italian seasoning, and tomato paste and stir until completely combines. Add the remaining ingredients, stir well, and bring the mixture to a slow boil. Reduce the heat to low, cover the pan and simmer the stew for about an hour or until all the vegetables are tender. Season to taste with salt and pepper. Spoon into individual bowls and serve with a slice of Italian beard.


Roasted Pecan Salmon Fillets

Ingredients

12-14 oz salmon filet
Salt and pepper to taste
2 tablespoons Dijon coarse mustard
1 tablespoon honey
½ cup finely chopped pecans
1 teaspoon chopped parsley
Wedges of fresh lemon

Directions

Sprinkle salmon with salt and pepper. Place the fillet skin-side down in a greased baking dish.

Combine the mustard and honey in a small dish and spread on top of the salmon.

Press the nuts on top of the mustard coating and sprinkle with parsley.

Bake at 400°F 15 minutes or until cooked through. Cut the fillet in half and serve with wedges of fresh lemon.

Italian Green Beans and Potatoes

Ingredients

10 oz Yukon Gold potatoes, peeled and sliced thin
2 garlic cloves, peeled and minced
1/4 cup extra-virgin olive oil
1/2 pound green beans, trimmed and cut into one-inch lengths
Salt and pepper
½ teaspoon dried Italian seasoning
1/4 teaspoon red pepper chili flakes

Directions

Parboil the green beans in boiling salted water until almost tender, 3-4 minutes, Drain.

Heat oil in a medium skillet over low heat. Add the potatoes and garlic and cook covered until tender and the potatoes are turning golden brown around the edges about 5-6 minutes. Add seasonings, salt, and pepper to taste. Stir in drained beans and saute gently for about 5 minutes over low heat. Serve with the salmon.


Hoisin & Cranberry Roasted Chicken

Ingredients

4 small chicken breasts
1/4 teaspoon salt
3 tablespoons all-purpose flour
2 tablespoons peanut oil
1 large shallot, minced
2 tablespoons Shaoxing wine
½ cup coarsely chopped cranberries, fresh or frozen (thawed)
1 ¼ cups reduced-sodium chicken broth, divided
1 tablespoon cornstarch
3 tablespoons hoisin sauce
1 teaspoon brown sugar
1 medium acorn squash
Salt and black pepper

Directions

Preheat the oven to 450 degrees F.
Line two baking dishes with a layer of foil. Oil the foil.

Cut the squash in half and remove the seeds. Lay the squash halves on their flat sides, and cut into 1-inch thick slices. Place the slices in one baking dish and sprinkle with salt and pepper. Place the dish in the oven and bake for 15 minutes before you add the dish with the chicken,

Place 3 tablespoons flour in a shallow dish and add the salt. Dredge both sides of the chicken in the flour.

Heat oil in a large skillet over medium heat. Add the chicken, skinned-side down, and cook until brown on the bottom, about 6 minutes. Remove from the heat and transfer the chicken, skinned-side up, to the second baking dish.

Place the dish in the prepared oven. Bake until an instant-read thermometer inserted into the thickest part of the breast registers 165 degrees F, 15 minutes. Continue to bake the squash for 15 minutes more.

Return the skillet to medium heat, add the shallot, and cook, stirring, until fragrant, about 1 minute. Add wine and cranberries; cook until reduced by about half and the cranberries are beginning to soften about 1 minute. Add 1 cup broth; bring to a boil and cook, stirring occasionally, until the cranberries are very soft, about 3 minutes more.

Combine the cornstarch and 1/4 cup broth in a small bowl. Whisk the mixture into the sauce and cook, whisking, until thickened, about 1 minute. Remove from heat; whisk in hoisin sauce and brown sugar.

Place the chicken and squash on a serving plate and pour the cranberry sauce over both and serve.

Pan-Fried Potatoes

You can also layer the ingredients in a small baking dish and bake at 400 degrees F in the oven for one hour.

Ingredients

4 large Yukon gold potatoes, sliced 1/4 inch thick
4 tablespoons butter
salt
pepper

Directions

Put the butter in a medium skillet and heat until melted.
Add sliced potatoes, and turn over every few minutes until brown. Not all need to be brown, but make sure they are cooked through. Usually takes about 15 minutes.
Add salt and pepper during frying time, to taste.


I had at least half of the ingredients in my Sunday Dinner post leftover. That means I was able to make a meat pie with mashed potato topping that my family loves.

Cottage Pie

Serves 4

Ingredients

2 cups leftover beef roast, fat removed and cut into small dice
2 cups leftover pan gravy
1 cup leftover roasted carrots, diced
10 oz package frozen peas
2-3 cups leftover mashed potatoes
Butter flavored cooking spray

Directions

Preheat the oven to 375 degrees F. Oil a 10-inch deep-dish casserole dish
Combine the diced beef, gravy peas, and carrots and pour into the prepared casserole dish.
Spread the potatoes over the mixture to the edges of the casserole dish. Spray the potatoes with the butter spray. Bake the casserole for 45 minutes. Serve hot.

 

 


 

A Tri-Tip roast is a triangular muscle cut from the bottom sirloin. The cut is lean but tender and rich in beefy flavor. Cooked right, it produces juicy slices of roast beef. You can grill or roast it whole, or cut it into individual steaks.

Tri-tip roast is best when cooked by dry-heat methods, such as roasting, grilling, or broiling. This lean cut becomes tough if overcooked. To ensure a tender result, leave the fat on so it can baste the meat while cooking, then trim it off before serving.

To achieve the doneness you want, use a meat thermometer and cook to 5 to 10 degrees below the desired temperature. Temperatures for medium-rare are 145°F (63°C), for medium 160°F (71°C), and for well done 170°F (77°C). Remove the roast from the oven or grill and let stand 10 to 15 minutes. The roast will continue cooking as it stands.

Tri-tip roast may be marinated or rubbed with a spice mixture before cooking. The purpose of rubs or marinades is not to tenderize, but to add flavoring.

Oven Roasted Tri-Tip Roast

Ingredients

1 beef Tri-Tip Roast (1-1/2 to 2 pounds)
1 tablespoon olive oil
Seasoning:
2 teaspoons minced garlic
1 teaspoon dried rosemary leaves
1/2 teaspoon salt
1/4 teaspoon black pepper

Directions

Heat oven to 425°F. Combine seasoning ingredients and press onto the beef Tri-Tip Roast. Place roast on a rack in a shallow roasting pan. Roast in the preheated oven 30 to 35 minutes for medium-rare; 40 minutes for medium doneness.


Remove the roast when an instant-read thermometer registers 130°F for medium-rare; 140°F for medium. Transfer to a board; tent with foil. Let stand 20 minutes. The temperature will continue to rise.


Carve roast across the grain. Serve with pan gravy, roasted carrots, and mashed potatoes.

Pan Gravy

Ingredients

2 tablespoons unsalted butter
¼ cup flour
2 cups beef broth
Coarse salt and ground black pepper, to taste

Small can of sliced mushrooms, optional

Directions

Remove the roast and rack. Place the pan over low heat on the stove. Add the butter to the roasting pan. Once it melts and bubbles, whisk in the flour to make a roux. Continue to whisk 1-2 minutes longer, until the paste is light brown Slowly whisk in the broth, and allow the mixture to come to a boil. Reduce the heat and allow the gravy to simmer for 5-10 minutes until it thickens to your preferred consistency Stir often to scrape up any browned bits from the bottom of the pan.

Add a small can of sliced mushrooms, if desired. Season to taste with salt and pepper before serving.

Roasted Rainbow Carrots

Ingredients

2 bunches rainbow carrots, peeled and cut ln ½-inch thick sticks
2 tablespoons butter
1 teaspoon kosher salt
¼ teaspoon Freshly cracked black pepper plus additional to taste, as needed
Chopped parsley for garnish, optional

Directions

Preheat oven to 425°F and oil a large baking dish.
Place carrots in the baking dish and sprinkle with the seasoning. Dot with the butter.
Bake 20 minutes or until tender when pierced with a fork.

Serve warm, garnished with parsley.

Garlic and Sour Cream Mashed Potatoes

Ingredients

2 pounds Yukon Gold potatoes, peeled and cut into 1-inch chunks
2 cloves garlic, peeled
1 cup sour cream
2 tablespoons butter
3/4-1 teaspoon salt
1/4 teaspoon freshly ground pepper
1 tablespoon chopped fresh chives

Directions

In a 4-quart saucepan, combine water to cover the potatoes, potatoes, and garlic over high heat; bring to a boil. Reduce heat to low and cover; simmer until tender, about 15 minutes. Drain potatoes and garlic and return them to the empty pot.

Mash potatoes and garlic. Add butter, stir and then add sour cream, chives, salt, and pepper stirring until smooth.



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