Wheatless Wednesday – Pacific Cod with Lemon, Wine and Olives

by joycevandenbergporterApril 22, 2015

When I think about Mediterranean food, I picture of bowls of briny, herbed olives, tomatoes and marinated vegetables with fresh mozzarella and fruity red wine served outside in a warm but shady spot in the garden. A fantasy? Perhaps, but not if you are in Southern Italy – or pretending to be… We have all heard about the heart healthy benefits of eating a Mediterranean diet, but what is it?

The Mediterranean diet is a modern nutritional recommendation originally inspired by the traditional dietary patterns of Greece,Southern Italy and Spain. The principal aspects of this diet include proportionally high consumption of olive oil, legumes, unrefined cereals, fruits and vegetables, moderate to high consumption of fish, moderate consumption of dairy products (mostly as cheese and yogurt), moderate wine consumption, and low consumption of meat and meat products. ( Wikipedia )

Wait, that sounds alot like what I eat (minus the meat). I guess I’m on the Mediterranean Diet! Now to just go back to Italy…

This delicious recipe, which I adapted from from Real Simple, is Mediterranean in flavor and ingredients. A light, white fish like cod, halibut or seabass is drizzled with olive oil, sprinkled with olives, lemon zest and red pepper flakes then roasted in white wine. I used both castelvetrano and kalamata olives. I love their color combination but they both have different flavors to offer. Castelvetrano olives originate in Sicily and they are sweet and buttery while Kalamatas, from Southern Greece, are rich and meaty. The resulting dish is simple but flavorful and takes less than 30 minutes, start to finish. Roasted Pacific Cod can be served with a salad for a light entree or over a bed of couscous or rice for a heartier meal. Don’t forget to spoon some of the yummy wine sauce over the top!

TIPS: When choosing fish from the market, make sure it’s considered a healthy and sustainable source. The easiest way to do so is to go to the Seafood Watch website and enter the name of the fish you are considering. You will get an instant response, Best Choice, Good Alternative or Avoid. They also offer a handy Phone App so you can type it in while you are in line at the seafood counter. For example, Seafood Watch tells me that Pacific Cod which is live caught in the U.S. is considered Best Choice, whereas, Pacific Cod from Japan and Russia and some of Atlantic Cod is rated Avoid due to poor or unknown health of cod populations or questionable fishing practices. Seafood Watch is a great tool and I highly recommend it. I use it all the time.

Non olive lovers can omit the olives or substitute marinated red peppers, slivered marinated artichokes, or even capers, especially the large ones.

ROASTED PACIFIC COD WITH LEMON, WINE AND OLIVES

2 lbs Pacific cod (or other white fish like halibut, rockfish or seabass)

1 Tbsn olive oil

3/4 cup dry white wine (chardonnay or sauvignon blanc)

1/2 cup green Castelvetrano olives (pitted and sliced in half)

1/2 cup black kalamata olives (pitted)

1 Tbsn lemon zest (from one lemon)

1/4 – 1/2 tsp red pepper flakes

1/2 tsp salt

1/4 tsp pepper

1/2 cup fresh parsley, chopped

Preheat oven to 400° F. Rinse and dry fish and place the fish in a single layer in a roasting pan.

Add enough wine to reach halfway up the sides of the fish. Scatter the olives and lemon zest on top of the fish. Drizzle with the oil and season with salt, pepper and the red pepper.

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Roast until the fish is cooked through and flakes easily with a fork, about 10 minutes (longer depending on thickness of fish).

Sprinkle with the parsley and divide the fish among individual plates and spoon the olives and wine sauce over the top.

Pacific Cod with Lemon, Wine and Olives

Servings: 4
Time: 20- 30 minutes
Difficulty: easy
Print

2 lbs Pacific cod (or other white fish like halibut, rockfish or seabass)

1 Tbsn olive oil

3/4 cup dry white wine (chardonnay or sauvignon blanc)

1/2 cup green Castelvetrano olives (pitted)

1/2 cup black kalamata olives (pitted)

1 Tbsn lemon zest (from one lemon)

1/4 – 1/2 tsp red pepper flakes

1/2 tsp salt

1/4 tsp pepper

1/2 cup fresh parsley, chopped

Preheat oven to 400° F. Slice olives in half and set aside.
Rinse and dry fish and place the fish in a single layer in a roasting pan.
Add enough wine to reach halfway up the sides of the fish. Scatter the olives and lemon zest on top of the fish. Drizzle with the oil and season with salt, pepper and the red pepper.
Roast until the fish is cooked through and flakes easily with a fork, about 10 minutes (longer depending on thickness of fish).
Sprinkle with the parsley.
Divide the fish among individual plates and spoon the olives and wine sauce over the top.

Wheatless Wednesday – Tostadas with Halibut, Spicy Slaw and Avocado Crema

by joycevandenbergporterMarch 4, 2015

Can we talk about the Avocado Crema? You have already heard that we should be eating avocados every day due to their health benefits. So here goes… You’re either an avocado lover or a hater, most people don’t seem to be happily ambivalent. I am a total Lover and could eat this Avocado Crema all by itself. I mean, someone has to taste it… So delicious! And it’s a healthy topping for practically anything, tacos, salads, roasted veggies…. Simple and just a few ingredients, including water. and it’s super easy to make in about a minute whizzed in a blender or food processor. Healthy, happy, looking forward to leftovers…Just saying.

The slaw – my husband won’t come anywhere near the crema or anything else creamy, so this slaw is Jeff approved, crisp and spicy, tossed with olive oil, herbs and spices. I have gotten used to his peccadilloes regarding food and actually think that this is a more crowd friendly slaw as it is dairy free. If you are setting up a taco bar, even vegan friends can participate, mixing the spicy slaw with the garlicky black beans, and if you use a dairy free yogurt, the avocado crema is just divine. A little Sriracha on the side is also not a bad idea. If you don’t like spicy jalapenos, substitute red bell pepper. If you like it extra spicy, use more jalapeno or an even hotter variety of pepper.

The beans – I add garlicky black beans to my tostada bar because I love the salty richness and extra boost of protein and all the lovely vitamins and minerals that they provide. They also give non-fish eaters something other than vegetables to put onto their plate. You could also prepare rice if you wish.

TIPS: When buying seafood, check out Seafood Watch who makes recommendations of what fish and shellfish are ‘healthy’ to eat and which are farmed or caught in a way that doesn’t harm you or the environment. I used live caught California halibut which is considered by Seafood Watch to be a “Best Choice” option.

AVOCADO CREMA

1 ripe avocado
1/2 cup plain yogurt
2 tsp fresh lime juice
1/2 tsp. salt more, to taste)
1/4-1/2 cup water (to desired consistency)

Halve and pit the avocado and peel or spoon the flesh into a food processor or blender.

Add the rest of the ingredients and blend just until smooth. Add more water for a more fluid consistency. You can add a pinch of cumin as an option. I didn’t do so for this dish because I had already used cumin in other dishes.

Transfer to a serving bowl. Serve thick with a spoon or thinner like a dressing in a container with a pour spout. Can be kept in the refrigerator for up to 2 days.

SPICY SLAW

2 cups shredded cabbage (green, red or savoy)
1 red jalapeno chili, seeded and diced
3 Tbs. chopped fresh cilantro
2 Tbs. minced red onion
4 scallions, thinly sliced
1 tsp fresh lime zest
2 tsp fresh lime juice
1 tsp cumin
salt and pepper to taste
1/4 cup olive oil

Combine all ingredients and toss until combined. Refrigerate up to several hours before serving.

TOSTADAS WITH HALIBUT AND BLACK BEANS

1 lb. halibut or other firm-fleshed white fish fillet, skin removed
2 Tbsn olive oil
1 tsp lime juice
1/2 tsp sugar, honey or agave nectar (or to taste)
1/2 tsp salt
1/3 tsp pepper
Freshly ground pepper, to taste
1 can black beans, drained
1 clove garlic, minced
2 Tbsn olive oil
8 corn tortillas

Combine olive oil, lime juice, sugar and spices in a small bowl.

Wash and dry halibut filets. Cut them into smaller pieces, if desired, and place on an oiled baking dish. Pour marinade over the top of the fish and let sit at least 20 minutes. Turn the filets several times to coat both sides.

While the fish is marinating, heat the beans in a small stock pot with the garlic and olive oil. Remove from heat until ready to serve.

Heat tortillas in a covered cast iron or heavy pan on low until heated through, You can flip by quarters and thirds so the bottom doesn’t get too hard. Remove from heat and keep covered until ready to serve. If you like crispy tostadas, fry each one in oil on both sides a few minutes until crispy and let drain on papertowels.

Broil fish 3- 4 minutes in top third of oven. Turn fish and broil another 3 to 4 minutes or until the fish flakes easily. Cover until ready to serve.

Tostadas with Halibut, Spicy Slaw & Avocado Crema

Servings: 4
Time: 30 minutes
Difficulty: easy
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AVOCADO CREMA

1 ripe avocado
1/2 cup plain yogurt
2 tsp fresh lime juice
1 tsp cumin(optional)
1/2 tsp. salt more, to taste)
1/4 – 1/2 cup water (depending on desired consistency)

Halve and pit the avocado and peel or spoon the flesh into a food processor or blender.
Add the rest of the ingredients and blend just until smooth. Add more water for a more fluid consistency.
Transfer to a serving bowl. Can be kept in the refrigerator for up to 2 days.

SPICY SLAW

Combine all ingredients and toss until combined. Refrigerate up to several hours before serving.

TOSTADAS WITH HALIBUT

8 corn tortillas

Combine olive oil, lime juice, sugar and spices in a small bowl.
Wash and dry halibut filets. Cut them into smaller pieces, if desired, and place on an oiled baking dish.
Pour marinade over the top of the fish and let sit at least 20 minutes. Turn the filets several times to coat both sides.
Heat tortillas in a covered cast iron or heavy pan on low until heated through, You can flip by quarters and thirds so the bottom doesn’t get too hard. If you like crispy tostadas, fry each one in oil on both sides a few minutes until crispy and let drain on papertowels.
Broil 3- 4 minutes.
Turn fish and broil another 3 to 4 minutes or until the fish flakes easily. Cover until ready to serve.

Wheatless Wednesday – Roasted Cod with Fennel, Potatoes and Rainbow Carrots

by joycevandenbergporterJanuary 21, 2015

What do you make for dinner when you haven’t been to the market in days? I found myself home the other day with just my youngest son, Jackson, who would no doubt wander into the kitchen around dinner time with high hopes of something delicious bubbling away on my stove, thus saving him a trip to a local takeout place. Looking around my kitchen for ideas, I found my pantry to be a bit bare. It’s still taken a hit from having everyone around for the holidays and I have yet to properly restock. I’m also at the end of my first CSA box and have only a few remaining rainbow carrots and a large bulb of fennel plus a bag of mixed baby potatoes sitting on my counter that I had purchased at the market. So I immediately thought of roasting the vegetables which gives them a wonderful caramelyness (I know, not a word). That right there would be enough for me for dinner , maybe with a small bowl of spiced plain yogurt to dip them in, but perhaps not a 20 year old on a muscle quest who goes to the gym every day. Luckily, I remembered buying a large bag of individually flash frozen, wild caught cod fillets and quickly had two defrosting on the counter. Surprisingly, they were completely defrosted in less than an hour. I could have easily sped up the defrosting process by placing the frozen fish (in their plastic bags) in a bowl of cool water but I had plenty of time, this time. I threw in garlic, spices and a drizzle of olive oil then topped with lemon zest for quite a nice little dinner for two. Not bad considering I never left the house to go shopping. It pays to keep a few good veggies on your counter, like potatoes, onions and squash, that have a long shelf-life, as well as some of your favorite go-to foods in the freezer. It certainly makes life easier!

I really love colorful foods and I’m a complete sucker for the artistic displays of veggies at supermarkets and farmer’s markets. I can easily walk by bins of brown or yellow potatoes but show me baby potatoes in a combination of white, red and purple or carrots ranging from yellow to orange to brown and purple, and I absolutely cannot resist. Take those tri-colored potatoes, for example. I didn’t need them but they practically jumped out of their gorgeous display and into my cart! Well it turns out that the more colors you eat in a day, the more likely you are to get the wide range of nutrients you need. I’m sure you have heard the term, “Eat the Rainbow”. Check out the chart and get your food to start working for you!

TIPS: This meal can also be made as a one pot meal. Just roast the vegetables for 10 or 15 minutes first, then scoot them out of the way to make room for the fish. Roast it all together for another 10 to 15 minutes. Makes for an easy clean up! I prefer to scrub the carrots with a sponge instead of peeling, as so many of the nutrients are on or right under the skin. A good scrubbing will leave the carrot skins clean, smooth and shiny. Larger, older carrots may need to be peeled as the skins can get bitter. In slicing wedges of fennel, don’t remove too much of the root end or there won’t be enough core to keep the wedges together.

ROASTED COD WITH FENNEL, POTATOES AND RAINBOW CARROTS

1 small bunch carrots (4-6)
2-3 fennel bulbs
1 lb baby potatoes (10- 12)
1 tsp chili powder
6 large garlic cloves, coarsely chopped (divided)
1 tablespoon chopped fresh thyme, or 1-2 tsp dried Italian seasoning(divided)
salt and black pepper
1/4 cup olive oil (divided)
4 6 oz pieces skinless cod, halibut, or striped bass fillets
3/4 teaspoon dried crushed red pepper (or more to taste)
1 lemon

Trim ends of carrots and cut them in half, then cut each half into 4 wedges.

Trim ends of fennel and cut each vertically into 8 wedges with core attached to each wedge

Slice potatoes in halves or thirds (if using larger potatoes, slice into 1/4 inch rounds) and place in a rimmed baking dish with the carrots and fennel. You can arrange them separately or jumble them all together.

Pre-heat oven to 425° F. Toss 2 tablespoons of the oil, 4 tablespoons of the garlic, the chili powder, 1/4 teaspoon red pepper flakes, ½ teaspoon salt, and ¼ teaspoon pepper.

Roast, tossing once or twice, until golden brown and tender, 20 to 25 minutes.

While vegetables are cooking, prepare fish. Using a zester, peel strips of zest from the lemon. If you don’t have a zester, use a potato peeler and then thinly slice the peels. Sprinkle zest onto the fish; reserve the lemon.

Meanwhile, place the fish on a second rimmed baking sheet. Drizzle with the remaining tablespoon of oil and top with remaining garlic, red pepper flakes, fresh thyme and season with salt and pepper to taste. Top with lemon zest.

After the vegetables have cooked for 10 minutes, place the fish in the oven and roast until it is opaque throughout, 10-12 minutes, turning the oven to broil for the last 3-4 minutes.

Serve the fish with roasted vegetables and lemon wedges on the side.

Roasted Cod with Fennel, Potatoes and Rainbow Carrots

Servings: 4
Time: 30 minutes
Difficulty: easy
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1 small bunch carrots (4-6)
2-3 fennel bulbs
1 lb baby potatoes (10- 12)
1 tsp chili powder
6 large garlic cloves, coarsely chopped (divided)
1 tablespoon chopped fresh thyme, or 1-2 tsp dried Italian seasoning(divided)
salt and black pepper
1/4 cup olive oil (divided)
4 6 oz pieces skinless cod, halibut, or striped bass fillets
1/8 teaspoon dried crushed red pepper (or more to taste)
1 lemon

Trim ends of carrots and cut them in half, then cut each half into 4 wedges.
Trim ends of fennel and cut each vertically into 8 wedges with core attached to each wedge
Slice potatoes in halves or thirds (if using larger potatoes, slice into 1/4 inch rounds)
Pre-heat oven to 425° F. On a rimmed baking sheet, arrange the vegetables and toss 2 tablespoons of the oil, 4 tablespoons of the garlic, the chili powder, ½ teaspoon salt, and ¼ teaspoon pepper.
Roast, tossing once or twice, until golden brown and tender, 20 to 25 minutes.
While the vegetables are roasting, prepare the fish. Using a zester, peel strips of zest from the lemon. If you don’t have a zester, use a potato peeler and then thinly slice the peels. Sprinkle zest onto the fish; reserve the lemon.
Meanwhile, place the fish on a second rimmed baking sheet. Drizzle with the remaining tablespoon of oil and top with remaining garlic, red pepper flakes, fresh thyme and season with salt and pepper to taste. Top with lemon zest.
After the vegetables have cooked for 10 minutes, place the fish in the oven and roast until it is opaque throughout, 10-12 minutes, turning the oven to broil for the last 3-4 minutes.
Serve the fish with lemon wedges and roasted vegetables.