white wine | goodmotherdiet

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.

How about a delicious, gourmet dinner in less than half an hour? My husband came home from the farmer’s market the other day with a beautiful piece of halibut. I didn’t realize until just before dinner, when all eyes turned to me, that I was supposed to come up with an interesting preparation for it. A quick look through my refrigerator and pantry yielded a can of diced tomatoes, fresh herbs, capers, white wine and a lemon from my tree. I combined all those ingredients into a chunky sauce which I poured over the fish and roasted it in a hot oven for about 10 minutes. It couldn’t have been easier or faster – almost instant gratification! The fish was flakey and tasty. It would be great served on a bed of spaghetti to soak up the flavorful sauce. Yum!

We have all heard that fish is good for you. There are many reasons to eat halibut beside it’s mild and delicious flavor. It is a lean, meaty white fish that is low in sodium, fat and calories and rich in nutrients, including Omega 3 fatty acids, folic acid and B vitamins plus minerals like selenium, potassium, magnesium and niacin that are otherwise difficult to come by naturally. Halibut is also a good choice when considering the environment. ,According to Seafood Watch California halibut are either a “Best Choice” or “Good Alternative,” depending on the fishing method. Most Atlantic halibut is overfished, so it’s on the “Avoid” list. The exception is farmed Atlantic halibut. It’s a “Good Alternative” because it’s raised in closed tank systems that have little impact on local habitats. The Marine Stewardship Council certifies some of the Pacific halibut fisheries as sustainable.

ROASTED HALIBUT WITH LEMON, TOMATOES AND CAPERS

1 lb halibut steaks
1-2 Tbsn olive oil
1/2 cup white wine
1/4 cup lemon juice
2 teaspoons capers
2-3 cloves garlic, minced
2 tablespoons mixed fresh herbs (flat-leaf parsley, oregano, marjoram or basil) chopped or 1 tsp dried Italian Seasoning
1 can diced tomatoes

Pre-heat oven to 450 degrees. Drizzle olive oil in the bottom of a baking dish. Rinse and pat dry fish and place it in the baking dish. You can leave the fish in one large piece or cut it into individual serving sized pieces. Brush fish with olive oil and season with salt and pepper.

Combine all other ingredients in a small bowl and pour over the top of the fish.

Roast in hot oven until just opaque, about 10 – 12 minutes depending on the thickness of the fish. Fish should flake easily with a fork. Serve with juices and more fresh herbs, if desired.

Roasted Halibut with Lemon, Tomatoes and Capers

Servings: 4
Time: 20 minutes
Difficulty: easy
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1 lb halibut steaks
1-2 Tbsn olive oil
1/2 cup white wine
1/4 cup lemon juice
2 teaspoons capers
2-3 cloves garlic, minced
2 tablespoons fresh flat-leaf parsley, chopped
1 can diced tomatoes

Pre -heat oven to 450 degrees. Drizzle olive oil in the bottom of a baking dish. Rinse and dry fish and place it in the baking dish. You can leave the fish in one large piece or cut it into individual serving sized pieces.
Brush fish with olive oil and season with salt and pepper.
Combine all other ingredients in a small bowl and pour over the top of the fish.
Roast in hot oven until just opaque, about 10-12 minutes depending on the thickness of the fish. Fish should flake easily with a fork. Serve with juices and garnish with more fresh herbs, if desired.