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
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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.

Meatless Monday – Quinoa Salad with Artichokes, Olives and Chickpeas

by joycevandenbergporterJanuary 26, 2015

Quinoa is still the queen of the ancient grain world, just don’t tell freekah or farro. Other grains try but they can’t steal the crown, perhaps because quinoa is so versatile and packed with nutrients. It is also the perfect backdrop for putting colorful veggies on display. This yummy salad with quinoa, artichokes, olives, cherry tomatoes and chickpeas with fresh herbs tossed in a light lemony dressing is deceptively hearty and filled with protein. I love this combination of flavors. The salty kalamata olives combined with the earthy chickpeas, lemony artichoke hearts and sweet tomatoes are lovely together, making a pretty and delicious meal. It got rave reviews last night from my husband, but then again, with these ingredients it’s pretty hard not to like. If you are looking for an easy-to-assemble-in-less-than-half-an-hour-dish, this is it! Since it is served slightly warm or at room temperature, this salad makes the perfect buffet or potluck dish. Make it ahead and let it sit until you’re ready-no last minute reheating required. In fact it only gets better the longer it sits and marinates, allowing the flavors to develop. This would also be a great use for leftover quinoa. Just toss together with the veggies and herbs. Done!

Why should you eat more quinoa? Quinoa is known for being great source of protein, but it’s not only the amount, it’s the type of protein. Quinoa contains all nine essential amino acids, making it a ‘complete protein’, which is rarely found in plant foods, though common in meats. Amino acids are considered ‘essential’ if our bodies can’t produce them and we can only get them through our diets. My husband asked me how our livestock animals get enough protein when they only eat grass or grains. I did not know the answer so I did what everyone does today, I googled it. Herbivores, animals that get all of their nutrition from grass and other plants, have no problem getting enough protein in their diet. Unlike humans, herbivores are capable of digesting plant cells and getting to the nutrients locked inside, like protein. So there you have it. Cows and other ruminants who spend their day chewing their cud have superior digestive systems. But I digress, back to the star of today. Quinoa also offers a good dose of fiber, iron and a whole host of other vitamins and minerals. It is low in calories, gluten-free and cruelty-free making it a great dietary choice for everyone.

TIPS: This is a vegan salad, however, crumbling feta on top would be a delicious addition for cheese lovers. I did not have any or I may have been tempted to add a sprinkle or two. Don’t forget to rinse the quinoa before cooking to remove the bitter saponin, a naturally occurring substance that coats quinoa to protect it from predators. Just use a colander with a fine mesh or you will lose some of your quinoa down the drain. Some quinoa is pre-rinsed so check the label. Very important! Zest your lemon before cutting it in half. Once they are cut, they are almost impossible to zest. I’ve tried…

QUINOA SALAD WITH ARTICHOKES, OLIVES AND CHICKPEAS

1 cup quinoa (plain or tri-color)
1 cup cherry tomatoes, halved
1 16 oz can quartered artichoke hearts, drained and rinsed
1 16 oz can chickpeas/garbanzo beans, drained and rinsed
1/2 cup pitted kalamata olives, halved
1/4 cup fresh basil, chopped or julienned (plus more for garnish)

Dressing (Note: This is a lightly dressed salad. If you like a lot of dressing, double the recipe):

1/4 cup olive oil
zest from one lemon
1/4 cup lemon juice
2-3 cloves garlic, minced
1 tsp fresh oregano, minced (or 1/2 tsp dried Italian seasoning)
Salt and pepper, to taste

Rinse quinoa and cook according to package instructions. Then transfer cooked quinoa to a large serving bowl and fluff with a fork to remove any lumps.

Add the tomatoes, artichoke hearts, chickpeas ,olives, and basil.

In a small bowl, whisk together the olive oil, lemon juice, garlic and oregano. Taste and add salt and pepper to taste. Pour the dressing over the couscous mixture and stir until well combined. Season with salt and pepper, if desired. Garnish with more basil, if desired. Serve room temperature.

Quinoa Salad with Artichokes, Olives and Chickpeas

Servings: 4-6
Time: 20-30 minutes
Difficulty: easy
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Dressing (Note: This is a lightly dressed salad. If you like a lot of dressing, double the recipe):

1/4 cup olive oil
zest from one lemon
1/4 cup lemon juice
2-3 cloves garlic, minced
1 tsp fresh oregano, minced (or 1/2 tsp dried Italian seasoning)
Salt and pepper, to taste

Make quinoa according to package instructions. Then transfer cooked quinoa to a large serving bowl and stir to remove any lumps.
Add the tomatoes, artichoke hearts, chickpeas ,olives, and basil.
In a small bowl, whisk together the olive oil, lemon juice, garlic and oregano. Taste and add salt and pepper to taste.
Pour the dressing over the couscous mixture and stir until well combined. Season with salt and pepper, if desired. Garnish with more basil, if desired.
Serve room temperature.

Meatless Monday – Char-Roasted Eggplant and Bell Peppers with Olives, Tomatoes and Goat Cheese

by joycevandenbergporterSeptember 8, 2014

The end of summer means Back to School, Last Little Get Aways and Glorious Sunsets which herald more sunny days ahead. I have always loved this time of year, which has always seemed like the ‘real’ new year to me. The beginning of each school year has always been filled with excitement and the anticipation of something new and better. When I was young I was always sure that this was going to be the year I made the team and got straight A’s as well as the cute boy, ever the optimist. Fall also serves as a marker for where we are in our lives, sort of a growth chart in time. When my boys were young I met each new school year with the disbelief that they were one grade older, each new grade a momentous step, coupled with an almost giddy joy that they were going back to school and I could finally get something done-call it a guilty pleasure. Now that I am less married to the school calendar, since my kids are in college and beyond, I am still reminded of the season by my garden which is abundantly rich with bounty but showing some signs that summer is ending. It’s almost time to prepare for the cold of winter, but not quite yet…still many beautiful days ahead.

This lovely salad started with a Martha Stewart Living recipe for Blistered Eggplant with Tomatoes, Olives and Feta which I stumbled upon while thumbing through the September, 2014 issue. I was immediately drawn to the colorful assortment of some of my favorite vegetables and decided to give it a try but, as they say on American Idol, ‘make it my own’. Those of you that know me well, understand that, unless I’m baking, I consider recipes to be merely suggestions and I tend to cook a bit on the fly with what I have on hand. The original recipe calls for only a drizzle of olive oil with salt and pepper but I opted to let garlic and fresh herbs rest in the olive oil with a splash of balsamic vinegar while I prepared and roasted the vegetables. I also roasted red and yellow bell peppers because I thought they would enhance the other flavors with their natural sweetness. The combination of charred eggplant and peppers with sweet, ripe tomatoes, tangy olives, fresh herbs and creamy goat cheese is a wonderful taste sensation. The goat cheese is optional, in fact my husband doesn’t care for it so I placed the goat cheese in a corner of the tray so vegans or non-goat cheese lovers don’t have to pick through the salad for something ‘safe’. Sprinkle some freshly chopped basil for a final fresh garnish.

TIP: Eggplant is usually sliced and then salted (a process called ‘degorging’) before cooking to remove any bitterness and to help draw out the extra water which prevents the eggplant from acting like a sponge and absorbing great quantities of oil or marinade or releasing unwanted water into the dish. However, with this method of cooking, sometimes called blistering or charring (i.e. dry roasting), salting is not as necessary if the eggplant is fresh, as the high heat of the broiler dries the slices out enough. Older, tougher eggplants will really benefit from salting though. So if you have fresh eggplant and don’t have time, skip the salting process. Adding the oil after roasting gives the eggplant a nice texture and enhances the slightly smoky, charred flavor.

For those eggplant lovers, you might want to try some of my other eggplant favorites. Just click on the photo for the recipe.

Eggplant Parm Minis

Summer Vegetable Tart

Roasted Eggplant with Goat Cheese and Pine Nuts

Roasted Eggplant and Bell Pepper Salad with Tomatoes, Olives and Goat Cheese

Servings: 4
Time: 30 minutes
Difficulty: easy
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1 large globe eggplant
2 bell peppers, any color
1-2 lbs mixed tomatoes
1/2 cup mixed olives
6 oz goat cheese (optional)
1/2 cup olive oil
1/4 cup balsamic vinegar
1 Tbsn fresh thyme leaves
1/4 cup fresh basil, chopped
salt and pepper to taste

Slice eggplant into thin rounds. If you have time, spread the slices on paper towels and sprinkle with salt and let rest for 10 to 15 minutes. Wipe moisture off the slices before roasting.

Combine olive oil, garlic and thyme in a small bowl. Set aside.

Halve bell peppers and remove core and seeds.

Preheat broiler and place rack 6 inches from the heat source. Broil eggplant and peppers until they are blistered and deep brown on the top, about 10 minutes.