Healthy Mediterranean Cooking at Home

Category Archives: tomatoes

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

Grilled Rainbow Trout

For 2 servings

Ingredients

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

Directions

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


Preheat a grill to medium-high.

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

Grilled Asparagus Wrapped In Prosciutto

Ingredients

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

Directions

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

Grilled Cherry Tomatoes

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


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

Parmesan-Crusted Flounder

4 servings

Ingredients

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

Directions

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

Whole Grain Pasta With Zucchini And Tomatoes

4 servings

Ingredients

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

Directions

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

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

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

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

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


Serves 4

Ingredients

2 rib-eye steaks (about 1 ½ lbs total and 1 inch thick), trimmed of all fat
Salt and freshly ground black pepper
3 tablespoons olive oil; more as needed
2 large onions, thinly sliced
3/4 lb Italian frying peppers, seeded and halved
2 large garlic cloves, minced
1/2 cup dry red wine
1 ½ cups finely chopped Italian tomatoes
1 tablespoon dried Italian seasoning
½ teaspoon crushed red pepper flakes.

Directions

Cut each steak into 1-inch strips removing as much fat as possible and pat them dry with paper towels. Season both sides with salt and pepper. Place on a foil-covered pan that can under the broiler.

In a 12-inch heavy frying pan over medium heat, place the oil, garlic and the onions, season with salt and pepper, and cook, stirring occasionally, until the onions are softened but not browned, Add the peppers and cook until tender.

Pour the wine into the pan. As it comes to a boil, deglaze the pan juices by scraping the bottom of the pan well with a wooden or silicone spoon. Add the tomatoes, Italian seasoning, and red pepper flakes. Bring to a boil, reduce the heat, and simmer.

Set the broiler to low. Place the pan with the steaks under the broiler and cook for 4-5 minutes until lightly brown. Remove the pan from the broiler and place the steak strips and meat juices in the skillet with the tomato mixture. Stir in the meat and simmer for 1-2 minutes.

Serve this dish with mashed potatoes and green beans.


Easy Chicken Cordon Bleu

4 servings

Ingredients

4 (6-ounce) boneless, skinless chicken breast halves (about 1 1/2 pounds)
1/2 teaspoon coarse salt
1/4 teaspoon freshly ground black pepper
6 ounces sliced Swiss cheese (4 slices)
4 ounces thinly sliced Black Forest ham
1 cup all-purpose flour
2 large eggs
2 tablespoons milk
1 cup fine unseasoned dried panko crumbs
1 tablespoon dried parsley flakes, plus chopped fresh parsley for garnish
3 tablespoons olive oil

Directions

Preheat the oven to 400 degrees F.
Cut each piece of chicken in half horizontally and place each piece between 2 sheets of plastic wrap. Using the smooth side of a meat mallet, pound out to a 1/4-inch thickness.

Place the 8 chicken pieces on a cutting board and sprinkle with salt and pepper. Divide the cheese evenly between 4 pieces of chicken. Arrange ham slices evenly over the cheese; top with remaining 4 pieces of chicken. Tuck in any cheese or ham that extends over the edges. Secure chicken pieces together using toothpicks along the edges to form a “sandwich.”

Place flour in a shallow dish. In another shallow dish, mix together eggs and milk using a fork. Place panko crumbs and parsley in a third shallow dish. Dip a chicken “sandwich” in flour, shaking off any excess. Dip chicken in egg mixture, followed by the panko crumbs; transfer to a plate. Repeat process with remaining chicken “sandwiches.”

Heat olive oil in a large ovenproof skillet over medium-high heat. Place chicken “sandwiches” in skillet and cook, until browned on one side, about 3 minutes. Turn chicken and cook 2 minutes more.

Transfer the skillet to the oven. Cook until cheese is melted and bubbly and chicken is cooked through about 5 minutes. Remove toothpicks and garnish with chopped fresh parsley. Serve immediately.


Roasted Asparagus And Tomatoes

Ingredients

1 bunch asparagus, trimmed
1 cup grape tomatoes, halved
1/4 teaspoon granulated garlic
Juice of half a lemon
1/2 teaspoon coarse salt
1/2 teaspoon dried tarragon

Directions

Preheat the oven to 400 degrees F.
Combine all the ingredients in a glass baking dish and roast the vegetables until tender about 15 minutes.


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

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

Mediterranean Scallops Over Couscous

Ingredients

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

Directions

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

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

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


4 servings

Ingredients

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

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

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

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

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

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

Italian Style Fried Cauliflower

Ingredients

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

Directions

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


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


If you are looking to reduce some of the carbs in your diet, this is a good meal to make. Serve this wintertime dinner with pickles, Giardiniera, pickled peppers or olives on the side.

Italian Burgers With Garlic Lemon Aioli

Since I usually cook just for two, I cut this recipe in half.

4 burgers

Ingredients

1 1/4 lbs ground beef, shaped into four patties
1 teaspoon dried Italian seasoning
Kosher salt and black pepper
1 tablespoon olive oil
1 tablespoon butter
Sprig of rosemary
1 large clove garlic, crushed
4 slices (1/4 inch thick) sweet onion
4 slices fresh tomato (1/4 inch thick)
1 cup shredded mozzarella cheese
4 slices 1/2-inch-thick and 4 inches wide of Focaccia bread, toasted

Quick Lemon Garlic Aioli
5 medium cloves garlic, minced
1 tablespoon fresh lemon juice
Sprinkle of salt
1/2 cup olive oil mayonnaise
1/4 teaspoon Dijon mustard
Optional: ½ teaspoon anchovy paste

Directions

 

For the aioli
In a small, shallow bowl, combine the garlic and lemon juice. Stir to combine and spread it into an even layer. Sprinkle lightly with salt. Let the mixture rest for 10 minutes, so the lemon juice can absorb the garlic’s flavor.
Place a fine-mesh strainer over another bowl. Using a silicone or rubber spatula, scoop the contents of the bowl into the strainer, then press on the garlic with the spatula to get as much juice out as possible. Discard the garlic.
Stir the mayo into the garlicky lemon juice until combined. Add the Dijon mustard and anchovy paste. Aioli will keep well in the refrigerator, covered, for up to 10 days. It will thicken up more as it chills.

For the burgers
Season the burgers with salt, pepper, and dried Italian seasoning.
Heat a large deep skillet over medium-high to high. Add the olive oil to the pan and tilt the pan to distribute the oil..Add the patties and onion slices. Cook, about 6 minutes for rare or 8 minutes for medium-rare. Turn the patties and onion slices over halfway through the cooking time. Remove the onion slices and place them on the toasted bread. Leave the burgers in the pan.

Add the butter, rosemary, and garlic to the pan. Using a large spoon, baste the patties for about 2 minutes with the garlic-rosemary butter; top each burger with a slice of tomato. Place ¼ cup of shredded mozzarella cheese on top of each tomato. Cover the pan to melt the cheese, about 1 minute.
Serve the burgers on top of the toasted bread with the garlic aioli. I had baked Foccacia that was one-inch thick and I cut the pan into 4-inch square pieces. I then cut one square in half lengthwise to use for the base of the burger.

Red Cabbage Slaw

If you do not have lemon-flavored olive oil, add a teaspoon of fresh lemon juice to the dressing.

Ingredients

1/4 of a head of red cabbage, about 8 oz., shredded
1/2 cup shredded carrot
2 tablespoons chopped red onion
1 teaspoon honey
1/4 teaspoon each salt and pepper
1/4 cup dried cranberries
1/4 cup chopped walnuts
2 tablespoons finely chopped flat-leaf parsley
1 tablespoon minced fresh chives or 1 teaspoon dried
1 tablespoon sherry vinegar
1 teaspoon Dijon mustard
3 tablespoons lemon-flavored extra virgin olive oil

Directions

Cover cranberries with water and let sit for 15 minutes while you prepare the remaining ingredients. Drain.
Toss together the cabbage, carrots, parsley, walnuts, and cranberries.
In a serving dish with a cover whisk together the vinegar, honey, mustard, salt, and pepper. Whisk in the oil. Toss with the cabbage, carrots, parsley, walnuts, and cranberries.
Taste, adjust seasonings and serve. Alternately, allow to sit for 30 minutes to an hour in the refrigerator, then serve.



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