Healthy Mediterranean Cooking at Home

Tag Archives: banana leaves

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

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

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

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

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

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

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

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

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

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

Caribbean Inspired Fish Wrapped in Banana Leaves

Serves 2. Double the ingredients for 4 servings.

Ingredients

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

Directions

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

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

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

Wild Rice, Almond and Mushroom Pilaf

Ingredients

Rice

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

Pilaf

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

Directions

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

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

Honey- Baked Squash

Serves 4

Ingredients

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

Directions

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


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



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