One large (12-16 oz) flounder filet
1 cup leftover sauteed spinach (recipe)
1 cup shredded mozzarella cheese
Salt and pepper to taste
Coat a baking dish large enough to hold the flounder with olive oil. Place the flounder in the dish and season with salt and pepper.
Spread the spinach over the flounder and top with the shredded cheese.
Baked Tomatoes For Two
1 large fresh tomato. Cut in half
Salt and pepper
2 tablespoons Italian flavored panko crumbs
Place the tomato halves on a small baking sheet with foil. Sprinkle the tops with salt and pepper. Drizzle with olive oil and top each half with 1 tablespoon of panko crumbs. Bake in a 400-degree oven for 15 minutes. ( Bake in the oven with the flounder.
Lemon Vegetable Couscous
1 ¼ cups chicken broth
1 cup whole wheat Israeli couscous
1 small zucchini, diced
1 onion, diced
2 large garlic cloves, minced
1 teaspoon dried Italian seasoning
Salt and pepper
2 tablespoons lemon juice
In a medium saucepan, bring1 ¼ cups of chicken broth to a boil. Add 1 tablespoon olive oil and 1 cup whole wheat Israeli couscous. Return the mixture to a boil, lower the heat to low, cover the pan, and cook 10 minutes. The couscous will absorb the broth. Stir, add ½ teaspoon salt, and set aside.
In a medium skillet, heat 2 tablespoons of olive oil. Add the onion and garlic. Saute over low heat for 5 minutes. Add the zucchini, Italian seasoning and salt, and pepper to taste. Cook for 5 minutes. Add the cooked couscous and lemon juice. Heat. Adjust seasoning with salt to taste. Serve with the flounder.
Mediterranean ingredients and flavors are abundant in this dinner. Fish, beans and bread all healthy foods prepared with olive oil and healthy cooking methods. Seasoning is important in making recipes that taste good. Fennel, rosemary, parsley, sage, garlic, preserved lemon and olives all contribute to making these foods taste so good. Don’t leave any of them out and definitely try the bean recipe – it is delicious.
Mediterranean Grilled Salmon
Prepare the bean recipe first and keep warm while you grill the salmon.
1/4 of a preserved lemon, pulp discarded and peel minced
1 scallion, minced
2 tablespoons chopped parsley, plus extra for garnish
2 tablespoons extra-virgin olive oil, divided
2 tablespoons fresh lemon juice, divided
2 center-cut salmon fillets with skin
Salt and freshly ground white pepper
8 large green olives, such as Cerignola
In a bowl, mix the preserved lemon with the scallion, parsley and 1 tablespoon each of the oil and lemon juice.
Using a sharp knife, make several 1-inch-deep slits in the salmon skin. Rub the preserved lemon mixture on all sides of the salmon. Place in a covered dish and allow to marinate several hours.
Remove the fish from the refrigerator about 20 minutes before grilling. Rub the remaining oil all over the salmon, then drizzle the fish with the remaining lemon juice; season with salt and white pepper.
Light an outdoor grill and oil the grates very well so the fish does not stick.
Grill the salmon, skin side down, over moderate heat until the skin is lightly charred and crisp, 5 minutes.
Turn the salmon and grill until just cooked through, about 2 minutes longer.
Place the fish over the prepared cannellini beans and garnish with chopped parsley. Scatter the olives over the fish.
1 tablespoon olive oil
1 clove garlic, minced
1/2 sweet onion, chopped
1 stalk celery, diced
8 fresh sage leaves
1 small bulb fennel, halved, cored and thinly sliced, plus 1 tablespoon chopped fennel fronds
1 package frozen artichoke hearts, defrosted cut in half if large
2 cups cooked cannellini beans, canned or homemade and drained
1 teaspoon fennel seed
1/2 cup reduced-sodium chicken broth
1/4 teaspoon salt
1/4 -1/2 teaspoon red pepper chili flakes
Combine the onion, garlic, sage, fennel, celery and oil in a deep, wide skillet.
Cover and cook over medium heat, stirring occasionally, for about 5 minutes or until the onion and fennel start to soften.
Add the artichoke hearts, the beans, broth and salt. Simmer for about 10 minutes. Add the red pepper chili flakes. Keep warm.
Rosemary and Sea Salt Focaccia
1 cup sourdough starter
1/2 cup warm water
2 ¼ teaspoons instant yeast
2 1/4 cups of all-purpose, unbleached flour
2 tablespoons olive oil
1 1/4 teaspoons kosher salt
1 tablespoon honey
4 tablespoons olive oil, divided
4 sprigs fresh rosemary, chopped
1 large garlic clove minced
2 tablespoons large crystal cut sea salt
1 tablespoon coarse ground black pepper
Combine all of the dough ingredients in an electric mixer and mix with the paddle attachment for 2-3 minutes, until the dough comes together in a ball around the paddle.
Knead with the dough the hook attachment for 5 minutes. Form the dough into a ball and coat the exterior with a bit of olive oil and place in a large bowl, covering the bowl with a kitchen towel. The dough should rest for an hour or until it doubles in size.
Use a non-stick vegetable oil spray to lightly grease a large baking dish 10″ x 15″. Drizzle 2 tablespoons olive oil on top of the spray. The olive oil is used for flavor in focaccia.
Gently pull and shape the dough to fit into the bottom of the pan. Don’t pat all the way to the edges of the pan; leave a little room around the perimeter for the dough to expand.
Cover the pan and allow the dough to rise for 30 minutes.
Using your fingers poke dimples into the dough, pressing down firmly; your fingers should reach the bottom of the pan without actually breaking through the dough.
Re-cover the dough, and let it rise until it’s noticeably puffy, about 1 hour. Toward the end of the rising time, preheat the oven to 425°F.
Drizzle the top of the dough with 2 tablespoons olive oil. Sprinkle with rosemary, garlic, black pepper and coarse sea salt.
Place the pan of focaccia onto a middle oven rack and spritz lightly with water. Turn the oven temperature down to 400 degrees F.
Bake the focaccia until it’s light golden brown, about 20 minutes.
Remove the focaccia from the oven and immediately turn it out of the pan onto a rack.
Focaccia is delicious hot from the oven or warm and it is best the same day it’s made. But leftovers can be successfully reheated, either as slices in the toaster or in a 350°F oven, just until warmed through.