Mediterranean Mahi Mahi

Fresh white fish paired with a light tomato, olive, and artichoke sauce.  The Italian herbs oregano and basil pair well with the orange and lemon to really bring a lot of fresh flavor to the fish.  I was inspired by a recipe in Bon Appetit, and modified it to my own liking.  I added Artichokes, used Black Olives instead of Green, and added in lemon juice to give it more flavor and moisture.  Not only is this Mediterranean dish heart-healthy, using olive oil, tomatoes, olives, and artichokes over white fish, but it is absolutely delicious also.  When we ate it, we both agreed it tasted so decadent (yet it was so so healthy).

Ingredients:
2 Tbsp. Olive Oil
1/3 Cup Minced Onion
1 Cup Dry White (or Rose) Wine
1 (14 ounce) Can of Stewed or Diced Tomatoes
2 tsp. Garlic Powder
2 tsp. Dried Oregano (or 2 Tbsp. Fresh)
1 tsp. Dried Parsley (or 1 Tbsp. Fresh)
2 tsp. Dried Basil (or 2 Tbsp. Fresh)
4 4-5 oz. Mahi Mahi Fillets
1 Small Can Sliced Black Olives
1 Can Quartered Artichoke Hearts
2 tsp. Dried Oregano (or 2 Tbsp. Fresh)
2 tsp. Fresh Orange Zest
2 tsp. Lemon Juice

Directions.
1. Heat oil in large skillet over medium high heat.  Add in minced onion and cook about 3-4 minutes.  

2. Pour in wine and boil about 3 minutes, or until it's reduced to 3/4 Cup. 
3.  Stir in the tomatoes with juice and bring to a boil.  
4.  Sprinkle salt and pepper on the fish.  Place fillets on top of tomato mixture.  Reduce heat to medium-low, cover, and cook for 10-12 minutes, or until fish is opaque and cooked through.
5.  Transfer fish to plate and cover with foil to keep warm.
6.  Add black olives, artichokes, orange peel, lemon juice, oregano, and basil to tomato sauce.  Bring to a boil over medium-high heat and cook about 7-8 minutes, or until thick and reduced.  
7.  Place a Mahi Mahi fillet on a plate and cover with 1/4 of the sauce.  Serve with Italian bread and a side of (or on a bed of, as I did) steamed spinach.  Or, for more substance, serve over cooked brown rice or wheat pasta.


Enjoy!

Citrus-Balsamic Salmon & Spinach

I love fish.  This recipe uses tasty salmon and is gluten-free, dairy-free, heart-healthy, omega-3 loaded, and delicious.  Be sure to use Wild Alaskan Salmon if you can, as it is the most sustainable (vs. farmed or from other regions which don't use sustainable fishing methods).  In addition to wild salmon from Alaska being better for the environment/fish population, wild is also nutritionally healthier than farmed.  This recipe is simple, light and perfect for summer, especially with the citrus flavors.  I adapted this recipe from one I found at Whole Foods. 

Ingredients:

4 Salmon Fillets
1/4 Cup Balsamic Vinegar
1-2 Tbsp. Orange Zest (zest from one small orange)
1/4 Cup Lemon Juice
1 tTbsp. Honey Mustard
3 Tbsp. Olive Oil

Directions:

1.  Preheat oven to 400 degrees F.  Line a baking sheet with foil and spray with cooking spray.
2.   Whisk together balsamic vinegar, orange zest, lemon juice, honey mustard, and olive oil in a medium bowl.  Place salmon fillets in a dish and pour marinade over them.  Refrigerate for 30 min to 1 hour.
3.  Remove salmon from marinade. Pour marinade into a small pot and boil over medium heat to reduce by half.
4. Meanwhile, place salmon fillets on baking sheet.  Bake for 10-12 minutes, or until fish is cooked through. 
5.  Serve salmon over a bed of fresh steamed spinach, seasoned lightly with sea salt and black pepper.   Drizzle salmon with citrus-balsamic-reduction sauce.

Enjoy!

Nutrition

Per Serving (254g-wt.): 320 calories (130 from fat), 15g total fat, 2g saturated fat, 34g protein, 10g total carbohydrate (0g dietary fiber, 7g sugar), 95mg cholesterol, 180mg sodium

Asparagus, Goat Cheese, and Lemon Pasta

I have been in the mood for a delicious and fresh, yet creamy pasta dish lately.  I came across this recipe by Bon Appetit and Smitten Kitchen and had to try it.  I've adapted it slightly to my own tastes.

This meal combines the rich, creamy flavor of goat cheese with fresh lemon and asparagus.  The base of the meal is whole-wheat pasta.  The result is a light and healthy-tasting meal.  And it's not just healthy, but really delicious and easy to make.  Enjoy each bite.

Ingredients:
1 lb. Whole-Wheat Spiral Pasta (Fusilli or Rotini)
1 lb. Asparagus, Cooked and Cut into 1 - 1 1/2" inch pieces
1/4 Cup Olive Oil
1 Tbsp. Lemon Zest
2 Tbsp. Lemon Juice
2 tsp. Dried Tarragon or 2 Tbsp. Chopped Fresh Tarragon (could substitute Marjoram or Basil)
1 5-6 oz Soft Goat Cheese Log (don't use crumbled--it won't melt correctly)
Sea Salt and Pepper, as desired (I used 1/2 tsp. each).
Parmesan Cheese, to Garnish (optional)

Directions:
1.  Cook pasta according to package directions (Note: You can cook the asparagus with the pasta, for the last 3-4 minutes of the pasta cooking time, if you are using fresh asparagus.  I used frozen asparagus, so cooked it separately from the pasta)..  Drain pasta, reserving 1 cup of the water.
2.  In a large bowl, combine cooked pasta, cooked asparagus, 1/2 cup of reserved water, olive oil, lemon zest, lemon juice, and tarragon.  Stir in the goat cheese, breaking it into small pieces as you add it in.  Stir well to combine.  Add more of the reserved water, if you need more moisture.  Season with sea salt and pepper, if desired.

Serve immediately.  Top with fresh sprigs of tarragon or Parmesan cheese.

Enjoy!

Pea Panzanella

I had to try this recipe out after having a wonderful Pea Panzanella at a friend's house.  Panzanella is basically an Italian dish involving stale bread and usually tomatoes, olive oil, and other herbs and ingredients.  However, the pea version doesn't have tomatoes, but certainly makes use of a number of green vegetables instead.  It's really a wonderful springtime dish and I guess the recent warm weather has me thinking spring (despite the fact it is February).

This Pea Panzanella is adapted slightly from Michael Chiarello's recipe of the Food Network.  It has a great, fresh taste and is loaded with healthy ingredients: peas, olive oil, spring greens, and fresh herbs.  I hope you like it as much as we did.  It's a great dish to serve at a party or just for something different (and vegetarian) for an everyday side dish or main entrée.

Ingredients:
Panzanella Bread:

• 1/2 Cup Butter (1 stick)
• 3 Tbsp. Minced Garlic
• 1/3 Cup Minced Onion
• 3 Tbsp. Fresh Marjoram, Chopped (or 3 tsp. dried)
• 1 Loaf Italian or French Bread (a day old is best), Cut into 1/2-inch cubes
• 2/3 Cup Grated Parmesan and Pecorino Romano Cheese Blend
• 5 Tbsp. Fresh Basil, Chopped (or 5 tsp. dried)
• 2 Tbsp. Fresh Green Onion, Chopped (or 3 tsp. dried)
• Sea Salt
• Black Pepper

Dressing:

• 1 1/2 Cups Frozen Peas
• 1/2 Cup Milk
• 2 Tbsp. Butter
• 1/2 Cup Chicken Broth (use Sodium-Free if you can)
• 1/4 Cup Extra-Virgin Olive Oil
• 1 tsp. Lemon Juice

Combined Salad:

• 1 1/2 Cups Cooked Peas
• 1/2 Cup Grated Parmesan and Pecorino Romano Cheese Blend
• 5 Cups Spring Lettuce Greens
• 3 Tbsp. Lemon Juice
• 1 Tbsp. Olive Oil

Directions:
Preheat oven to 375 degrees F.

Panzanella Cubes:
1.  In a skillet over medium heat, melt butter.  Once well-melted, add in the garlic and minced onion; stir for 2 minutes.  Add in the marjoram and stir well.
2.  Place bread cubes in a large bowl.  Pour butter mixture over the bread and toss or stir quickly to evenly coat the bread.  Stir in the cheese, basil, and green onions.  Add a couple pinches of salt and pepper if you desire.
3.  Place the bread mixture in a single layer on a baking sheet.  Bake until the bread is lightly browned, about 7-8 minutes (outer bit of bread pieces will be crunchy and middles should still be soft).

Dressing:
1.  In a saucepan, over low heat, cook the frozen peas in the milk and butter for about 4-5 minutes.
2.  Puree the milk-pea mixture in a blender or a food processor.  Slowly add in the chicken broth, olive oil, and lemon juice.  Puree until smooth.  Cool over an ice bath or in refrigerator.

Combining the Salad:
1.  In a large bowl, combine the bread cubes and the pea puree.  Stir well to coat the cubes.  Stir in the cooked peas and cheese.
2.  Use a ring from a 10-inch spring-form pan upside down on a large plate.  Fill it with the bread mixture, pressing it down lightly into place.  Refrigerate for 30-45 minutes, then remove the ring.
3.  Meanwhile, in a separate bowl, toss the spring greens with lemon juice and olive oil.  Sprinkle the greens on top of the panzanella.  Add grated Parmesan/Pecorino Romano cheese on top.  Serve immediately.

Enjoy!

Crab-Topped Tilapia

Tilapia is one of my favorite dishes.  It's a healthy fish, low in calories and fat, and high in lean protein and omegas.  This recipe is super-quick and easy and is the perfect companion to Crab-Stuffed Mushrooms.


Ingredients:
1 lb. Tilapia , Thawed (about 4 small or 2 large fillets)
Crab-Mixture (from Crab-Stuffed Mushroom Recipe)

Directions:
1.  Preheat oven to 400 degrees. Spray a 9x13 baking dish with nonstick butter-flavored cooking spray (or, line a baking sheet with aluminum foil and spray with cooking spray).
2.  Place Tilapia fillets in the baking dish (or on baking sheet).  Using the topping from Crab-Stuffed Mushroom recipe to spoon mixture over the fillets.
3.  Bake in oven for 18-25 minutes, or until fish is opaque and flakes easily with a fork.

Enjoy!

Serve with a side of risotto, a nice green salad, broccoli, or over steamed spinach (I made it over spinach).  I would also recommend serving with the Crab-Stuffed Mushrooms as a great appetizer.

Crab-Stuffed Mushrooms

Stuffed mushrooms are a great appetizer.  They are healthy, delicious, and quick and easy to make.  Plus, they look gourmet and make an impression on your dinner guests (or husband in this case for me).  In addition, by making this appetizer, you are left with a great topping to use for chicken or fish.  See my Crab-Topped Tilapia recipe, which pairs nicely with the crab-stuffed mushrooms.


Ingredients:
10-15 Fresh Mushrooms (I used White Button Mushrooms; you could use 2 Portabellas instead)
3 Tbsp. Butter
1 Cup Diced or Shredded Crab Meat (or Imitation Crab Meat)
3 tsp. Lemon Juice
1 Egg, Beaten (or Egg White for the healthier route)
2 tsp. Oregano
2 tsp. Basil
1/2 Cup Italian Bread Crumbs
3/4 Cup Monterrey-Jack Cheese
1/4 Cup Dry White Wine

Directions:

1.  Preheat Oven to 400 degrees.  Spray a 9x13 baking dish with non-stick butter-flavored cooking spray.

2.  Remove stems from mushrooms (you should just be able to pull them out easily).  Dice stems into small pieces.

3.  In a skillet, over medium-high heat, cook butter and mushroom stem pieces for about 3-5 minutes.
4.  Remove from heat and add in the rest of the ingredients, minus the wine (i.e. crab meat, lemon juice, egg, oregano, basil, bread crumbs, and cheese).  Stir well to combine.
5.  Pour wine at the bottom of the baking dish.  Place mushroom caps, cavity-side up, in the baking dish.  Spoon the crab/breadcrumb/cheese mixture into each mushroom cap (see note below for the leftover mixture).
6.  Place mushrooms in oven and bake for 10-15 minutes, or until cheese is melted.  Serve warm.

Enjoy!

Leftover Crab Mixture
I always have a good amount of leftover mixture and found it to be a great topping to place on top of fish or chicken.  See my Crab-Topped Tilapia Recipe for a great main dish to accompany the crab-stuffed mushrooms and make a good use of the rest of the prepared mushroom filling.

Greek Pasta Salad

I'm always looking for healthy and yummy recipes that are good for work/school week lunches.  It's an added bonus if these meals don't have to be heated, since I have limited portable glassware and heating meals in plastics is a no-no.  So, this recipe fits the bill--heart-healthy Mediterranean foods (olive oil, vinegar, feta, peppers, olives)--and it requires no re-heating.  Plus, we have a fall BBQ at a friend's house this weekend and this will make a nice side dish for the burgers.  Thus, eat this salad as a side dish or as a meal!

Ingredients:
1 Box Whole-Wheat Penne Pasta (or Fusilli, or Falafel, or whatever your heart desires)

1 Red Bell Pepper, Diced

1 Green Bell Pepper, Diced

2 Cans Sliced Olives

1 Can or Jar Artichokes

1/2 Cup Crumbled Reduced-Fat Feta Cheese
1/4 Cup Olive Oil
3-4 Tbsp Balsamic Vinegar (or Red Wine Vinegar)
1 Tbsp. Lemon Juice
2 Cloves Garlic, Chopped (or 2 tsp. Minced Garlic)
1 tsp. Sea Salt
1 tsp. Pepper

Directions:
1.  Cook pasta according to package directions.  Rinse with water and drain.
2.  Combine the diced peppers, olives, artichokes, feta, and pasta in a bowl.
3.  Whisk together the olive oil, vinegar, lemon juice, garlic, sea salt & pepper. Pour over pasta/veggie mixture.   Stir well or lightly toss to coat.  Serve immediately or chilled.

Enjoy!