Healthy Mediterranean Cooking at Home

Tag Archives: mediterranean flavors

Authentic Italian cooking is not just pasta, as many people think, here in the States. In Italy, portion sizes are much smaller and pasta is generally served as a first course, separate from the main entree. Family meals are important events and diners are encouraged to savor their food. Italian cuisine places emphasis on the quality and freshness of ingredients and most Italian cuisine originates from frugality. Locally grown and regional products are the basis for meals. Vegetables and fruits are used to enhance and accompany the flavors of the main course.  Vegetables, such as, eggplant, asparagus, artichokes, peppers, fennel, spinach, beans and escarole are most commonly used. 

The dish featured here, will demonstrate how vegetables flavor and support the main dish protein. This dish features fennel, which is a vegetable that is not well know, but is showing up more and more in food magazines and on cooking shows. Fennel is a bulbous vegetable with a tall, wispy, frond top that looks rather like dill. The fronds can be used in salads or to dress a serving plate, but the main attraction of fennel is the bulb itself. It’s very firm and crunchy and it tastes a bit like anise. It has a fresh taste and is excellent for salads or slaws. It can also be grilled or braised until it becomes tender and sweet, mild and delicious.

Fish Braised With Fennel, Artichokes and Lemons

In this recipe you can use any firm white fish fillets that are found in your region, such as, halibut, cod, grouper or bass. I also prefer fresh or frozen artichoke hearts to bottled types because I think the frozen taste much fresher. This is a typical Italian preparation for fish fillets and includes many mediterranean flavors. Give this recipe a try for your next meal.

You will need:

  • 2 lemons
  • 1-9oz. package frozen artichokes, defrosted and cut in half
  • 1/2 large onion, halved crosswise and thinly sliced (about 1 cup

    Fennel

  • 1 fennel bulb, trimmed, halved crosswise, core removed and cut into 1/4-inch-thick strips
  • 1 tablespoon fresh chopped oregano or 1 teaspoon dried
  • Salt and freshly ground black pepper
  • Flour for dredging
  • 3 tablespoons extra-virgin olive oil
  • 4  fillets (each weighing about 6 ounces and 1 inch thick)
  • Fennel fronds

Directions

Squeeze juice from 1 lemon; cut the remaining lemon into very thin slices.

Put onion, fennel, artichoke hearts, oregano, lemon juice and lemon slices, 3/4 teaspoon salt, 1/4 cup water and 2 tablespoons olive oil into a large saute pan.  Cover pan.

Bring to a low boil. Reduce heat and gently simmer, stirring occasionally, until vegetables are tender, about 15 minutes.  Remove to a bowl. Set aside.

Season both sides of the fish fillets with salt, pepper and a light coating of flour.

In the same skillet, heat 1 tablespoon oil over medium heat until very hot but not smoking. Add fillets. Reduce heat to medium-low and cook fillets, without moving them, until bottoms are golden brown, 4 to 5 minutes. Carefully turn; cook until fish is opaque and flakes easily, 2 to 3 minutes more.

Return artichoke mixture to the pan and warm for a minute or two.  Spoon 1/2 cup artichoke mixture over each fillet. Garnish with fennel fronds.

Servings:  4

fish



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