2 tablespoons extra virgin olive oil
1 small country bread or boule, cut into 1-inch cubes (6 cups)
Kosher salt and freshly ground black pepper
1 small clove garlic, grated
11/2 lbs ripe, meaty tomatoes, cut into 1/2-inch dice (about 3-1/2 cups)
Half an English cucumber, unpeeled, seeded and cut into 1/2-inch dice (about 1-1/2 cups)
1 red bell pepper, seeded and cut into 1-inch cubes
1 yellow bell pepper, seeded and cut into 1-inch cubes
1/2 red onion, thinly sliced
3 tablespoons chopped fresh basil
3 tablespoons chopped fresh mint
2 tablespoons capers, drained and rinsed
For the vinaigrette:
1 teaspoon grated garlic
1/2 teaspoon Dijon mustard
3 tablespoons Champagne vinegar
1/2 cup extra virgin olive oil
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
For the bread preparation:
Heat the oil in a large saute pan. Add the bread cubes and a sprinkle of salt; cook over low to medium heat, tossing frequently, for 10 minutes, or until nicely browned. Add more oil as needed.
For the vinaigrette:
Whisk all the ingredients together in a small bowl and set aside.
For the salad:
In a large bowl, mix the tomatoes, cucumber, red pepper, yellow pepper, red onion, basil, mint, and capers. Add the bread cubes and toss with the vinaigrette. Season liberally with salt and pepper. Serve, or allow the salad to sit for about half an hour for the flavors to blend.
Italian Style Grilled Tuna
For 2-3 servings
12 oz fresh tuna fillets (albacore and yellowfin, 1/2-inch thick, cut into serving pieces
1/2 lemon, zested
1 tablespoon chopped fresh rosemary leaves
1 tablespoon chopped flat-leaf parsley
1 clove garlic, grated
1/2 tablespoon each of coarse salt and coarse black pepper
Extra-virgin olive oil, for coating the tuna
Combine the lemon zest, herbs, garlic, salt and pepper in a small bowl.
Drizzle olive oil over the tuna fillet and rub the herb and garlic mixture into the fish, coating evenly on all sides. Let stand 10 minutes.
Heat an outdoor grill or a stovetop grill pan.
Grill tuna steaks 4-5 minutes on each side over medium-high heat. Serve with the salad.
Most major scientific organizations encourage healthy adults to adopt a style of eating like that of the Mediterranean diet for prevention of major chronic diseases. Why? Because the Mediterranean diet incorporates the basics of healthy eating — along with the addition of olive oil and a glass of red wine — and other components that characterize the traditional cooking style of countries bordering the Mediterranean Sea. Most healthy diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats. Fatty fish — such as mackerel, lake trout, herring, sardines, albacore tuna and salmon — are rich sources of omega-3 fatty acids. Fish is eaten on a regular basis in the Mediterranean region. Be sure to add it to your diet on a regular basis.
Oven Baked Fish
2 cod, haddock or salmon fillets, about 6 oz. each
3 tablespoons extra-virgin olive oil, divided
1 garlic clove finely grated
2 plum (Roma) tomatoes, seeded and chopped
8 green olives, sliced
2 sprigs fresh oregano sprigs
Sea salt and black pepper
1/2 cup fresh breadcrumbs
Preheat the oven to 350°F (180°C). Make the fresh bread crumbs from several slices of bread by processing in a food processor
Pat the fish dry with paper towels. Coat the bottom of a small baking dish large enough to hold the fish in a single layer with 1 tablespoon of the oil.
Place the cod in the dish. Drizzle with 1 tablespoon of the oil. Season the fish lightly with salt and pepper.
Place the tomatoes, olives, garlic and oregano leaves on top of the fish.
Combine the crumbs with the remaining 1 tablespoon of oil and use a spoon to sprinkle the bread crumbs evenly over the fish and vegetables.
Bake until the topping is golden brown and the fish is cooked about 20 minutes. Serve immediately.
Lemon Rice Pilaf
1 tablespoon extra virgin olive oil
1 garlic clove, minced
1/2 sweet onion, finely chopped
1 1/2 cups long grain white rice (uncooked)
1 1/4 cups low-sodium chicken broth
1 cup water
½ teaspoon salt
1 large lemon to yield 1 teaspoon zest + 3 tablespoons lemon juice
4 tablespoons finely chopped parsley
Heat oil over medium heat in a saucepan. Add garlic and onion. Cook for 5 minutes or until tender.
Add rice, stir and cook about 2 minutes. Add broth, salt, and water. Place lid on, bring to a simmer then turn the heat down to low.
Cook for 12 minutes or until the water is evaporated. Remove the saucepan from stove and rest for 10 minutes with the lid on.
Remove the lid. Add the lemon zest, lemon juice, parsley and black pepper to taste. Stir well and serve.
1 tablespoon butter
1 small shallot. finely diced
1 clove garlic, minced
1 (10 oz) package frozen chopped spinach, thawed and drained or equivalent fresh
1-ounce cream cheese
1/4 cup heavy cream
2 tablespoons grated Parmesan cheese
Salt and pepper
Saute the garlic and shallot in the butter in a medium saucepan. Mix in the spinach and cook on low heat, covered about 5 minutes. Remove to a bowl and keep warm.
Add the cream cheese, heavy cream, and parmesan cheese to the saucepan. Cook on medium heat until the cream cheese is melted. Whisk until smooth.
Add salt and pepper to taste. Add the spinach mixture and mix well. Reheat over low until the spinach is hot. Serve immediately.