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Healthy Mediterranean Cooking at Home

Tag Archives: seafood dinner

Scallops In Garlic Sauce

Serve this dish over rice or make my Cauliflower “risotto”. It is delicious.

Servings: 2

Ingredients

2 tablespoons extra-virgin olive oil
10 oz or 12 large sea scallops
2 tablespoons unsalted butter, divided
4 large garlic cloves, minced
Salt and fresh ground black pepper to taste
1/2 cup heavy cream
1 tablespoon lemon juice
1/4 cup chopped parsley

Directions

If the scallops are frozen, thaw in cold water. Remove the side muscle from the scallops if attached. Thoroughly dry the scallops with paper towels.

Heat olive oil in a large pan or skillet over medium-high heat until hot and sizzling. Add the scallops in a single layer.

Season with salt and pepper to taste and fry for 2-3 minutes on one side (until a golden crust forms), then turn the scallops over and fry again for 2 minutes until crisp, lightly browned and cooked through (opaque). Remove the scallops from the skillet and transfer to a plate.

Melt 2 tablespoons of butter in the same pan, scraping up any browned bits left over from the scallops. Add in the garlic and cook for 1 minute.

Add the cream and allow to simmer until slightly thickened. Remove the pan from the heat; stir in the lemon juice and add the scallops back into the pan to warm through slightly. Garnish with parsley. Serve over the cauliflower risotto.

Cauliflower “Risotto”

Servings 4

Ingredients

2 tablespoons butter
2 cloves of garlic, minced
1 shallot, minced
1/4 cup dry white wine
3 cups cauliflower rice (if using frozen, defrost and drain well)
1/2 cup Parmesan cheese, grated

Directions

Heat a sauté pan and then add the butter, garlic, and shallots. Cook until the shallots are tender.
Add in the cauliflower rice. Stir to coat in the butter. Pour in the wine and bring to a simmer.
Next, add in the Parmesan cheese, mix once more and then cover and cook for 5 minutes. Serve immediately.

Asparagus Wrapped in Bacon

For each serving, you will need

4 asparagus spears
1 slice of bacon
Olive oil
Salt and pepper

Directions

Preheat the oven to 425º F.
Wrap 3-4 stalks with a piece of bacon. Arrange on a rimmed baking sheet and repeat until all asparagus stalks have been wrapped with bacon pieces.
Brush the bundles with olive oil and sprinkle lightly with salt and pepper.
Bake until asparagus is cooked through and bacon is done in about 20 minutes. Turn the bundles over halfway through cooking. Remove from the oven and serve.

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Crab Legs

Coat a baking sheet with sides with olive oil cooking spray and place the crab legs on the sheet. Cover with foil and poke a hole in the top to allow the steam to exit.
Bake the frozen crab at 400 degrees F for 20 minutes. Serve with the Garlic Butter Sauce.

Garlic Lemon Butter Sauce For The Crab Legs

Ingredients

3 tablespoons extra virgin olive oil
3 tablespoons butter, melted
2 cloves garlic, slightly crushed
1 tablespoon fresh parsley
1/2 teaspoon Old Bay seasoning (seafood seasoning)
1/4 cup lemon juice
Pinch of salt

Directions

Combine all the sauce ingredients in a serving dish and serve with the baked crab legs.

Scallops & Shrimp

Ingredients

1/2 pound of large sea scallops and a 1/2 lb large peeled and deveined shrimp, patted dry with paper towels
2 tablespoons olive oil
2 tablespoons butter
1 large finely diced shallot
1 large clove garlic, minced
1/4 cup lemon juice
1 tablespoon finely chopped parsley
1 tablespoon finely chopped chives
Freshly ground black pepper

Directions

Heat a large skillet and add the olive oil and butter. Add the shallot and garlic and cook a few minutes until tender. Add the shrimp and scallops to the pan. Cook until the one side of the shrimp are slightly pink, about a minute and turn both the shrimp and scallops over. Cook another minute until the second sides of the shrimp are pink. Add the remaining sauce ingredients. Stir and pour the mixture into a serving dish.

Coleslaw

Ingredients

16 ounces shredded cabbage
1⁄4 cup finely chopped green onions
1 cup shredded carrot
1 teaspoon honey or sugar substitute
1/2 teaspoon salt
1/4 teaspoon fresh ground black pepper
1/2 teaspoon celery seed
1/2 cup mayonnaise
1/2 cup heavy cream (whipping)
1 tablespoon white vinegar
2 tablespoons lemon juice

Directions

In a large bowl, combine the coleslaw, carrots and green onion.
Put aside.
In a separate bowl, combine the honey, salt, pepper, celery seed, mayonnaise, whipping cream, vinegar, and lemon juice, using a whisk.
Pour over the vegetables, stir gently to mix.
Refrigerate for at least 1 hour. Stir before serving.

Microwave Corn on the Cob

I think the microwave does a great job in cooking tender and moist corn on the cob.

Ingredients

4 ears of corn, husks removed and washed
4 tablespoon butter, at room temperature
4 large sheets of waxed paper

Directions

Place an ear of corn on a sheet of waxed paper and spread 1 tablespoon of butter over the ear of corn. Wrap the corn in the paper, sealing the ends and top to form a package. Repeat the same process with the other three ears.
Cook in the microwave for 4 minutes on high. Turn the corn packages over and cook for 4 more minutes. Remove the corn packages to a serving bowl.


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Tonight’s dinner is swordfish on the grill. I live in an area where grilling is an option all year round and many readers who live in the north can still grill through most of the fall. If an outdoor grill is not an option, certainly an indoor one would work well for swordfish. Meaty type fish, like swordfish and tuna, take well to grilling.

The recipe I use for swordfish is an old Italian style recipe for cooking fish over a fire and lots of flavor is added by marinating and topping the grilled fish with a fresh tasting sauce. I like to make the cooking easy by placing the fish on a sheet of heavy-duty foil. This prevents the fish from falling apart and protects the topping I like to add.

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Grilled Swordfish with Lemon Sauce

For 2 servings (recipe is easily doubled and tripled)

  •  2 tablespoons olive oil
  • 1 Swordfish Steak, at Least 1/2 inch thick and about 10 oz
  • 1 large clove garlic, sliced
  • Salt and pepper to taste
  • 1/4 cup Panko crumbs
  • ¼ teaspoon dried Italian seasoning
  • Lemon Sauce, recipe below

Directions

Place swordfish in a glass dish, scatter garlic over the fish and pour the olive oil over all. Cover and refrigerate for several hours.

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When ready to grill:

Remove the garlic from the fish.

Place a sheet of heavy foil on a baking sheet and poke a few holes in the foil.

Combine the panko crumbs and Italian seasoning.

Place the swordfish on the foil and sprinkle with salt and pepper. Press half the panko crumbs onto the fish. Turn the fish over and press on the remaining panko.

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Heat an outdoor grill to high. Slide the foil with the fish still on it onto the grill grates. Lower heat to medium.

Cook about 8-10 minutes until the crumbs begin to brown the and the fish is cooked through. Do not turn fish. Remove the fish to a serving plate and pour the lemon sauce over fish.

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Lemon Sauce

  • ¼ cup extra-virgin olive oil
  • 2 tablespoons hot water
  • Juice of 1 lemon
  • 2 tablespoons coarsely chopped flat-leaf parsley
  • 1/4 teaspoon of dried oregano

Whisk thoroughly. If made ahead, warm in the microwave when ready to serve.

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Roasted Potato Wedges

2-3 servings

Ingredients

  • 2 large baking potatoes, unpeeled
  • 2 tablespoons extra virgin olive oil
  • 1/2 teaspoons kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 garlic clove, grated
  • 1 teaspoon dried oregano

Directions

Preheat the oven to 400 degrees F.

Scrub the potatoes, cut them in half lengthwise, then cut each half in thirds lengthwise. You’ll have 6 long wedges from each potato.

Place the potatoes in a baking pan with the olive oil, salt, pepper, garlic and oregano. With clean hands, toss all the ingredients together, making sure the potatoes are covered with oil.

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Spread the potatoes in a single layer with 1 cut-side down.

Bake the potatoes for 30 to 35 minutes, turning to the other cut side after 20 minutes. Bake until they are lightly browned, crisp outside, and tender inside. Sprinkle with salt and serve.

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Romano Green Beans Sautéed with Tomato

During the summer, when these Italian beans are plentiful, I froze several pounds to use later in the year.

Servings 2

Ingredients

  • 1 ½ cups Romano beans
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • 1 teaspoon dried Italian seasoning
  • 1/4 teaspoon salt
  • Freshly ground black pepper
  • Half a large fresh tomato, diced
  • 1/2 teaspoon balsamic vinegar

Directions

Rinse the beans under cold running water. Drain, leaving any water clinging to the beans. Trim the ends and set aside.

In a large skillet, heat the olive oil.

Once the oil is hot, add the beans, garlic, shallots, oregano leaves, salt and pepper to taste.

Sauté over medium heat, stirring frequently until the beans are tender but retain some crispness, about 10 to 12 minutes.  

Remove the pan from heat and let the beans cool slightly. Stir in the balsamic vinegar and tomato. Allow the dish to cool to room temperature.




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