Nonna’s Mediterranean Simmered Fish
This recipe is all about a great piece of fish simmered in a simple sauce. This is a perfect way to cook most fish. Use whatever fish is fresh and available—such as my other favorites—salmon, halibut, snapper, grouper, and bass. Serve with an arugula salad, roasted potatoes or over polenta or brown rice.
Four 6-oz pieces skinless salmon fillet or other fish
Salt & pepper
2-3 T extra virgin olive oil, plus a little for drizzling
1 onion, thinly sliced
2 large garlic cloves, peeled & minced
2 cups ripe, firm Roma (plum) tomatoes, diced (about 4-5)
¼ cup finely chopped Italian parsley
1 T drained capers, rinsed
1-2 T Kalamata olives, rinsed and finely minced (optional)
Season the fish on both sides with salt and pepper.
In a saute pan large enough to hold all the fish and some of the tomatoes in between, heat 1T olive oil over medium heat. Add the onion, a pinch of salt and cook stirring often until the onions are soft and begin to become golden in color. Remove the onions and garlic from pan.
Add 1-2 T olive oil to the pan and add the garlic. Cook stirring for 1 minute, then place the fish in the pan. Tilt the pan so you can spoon some of the garlic oil over the exposed side of the fish. Pan fry the fish for 1-2 minutes and then flip the fillets over. Add back the onions, tomatoes and parsley, evenly distributing them over the entire surface of the fish and in between the fillets. Cover and lower the heat so the juices release and come to a slow, even simmer. Add the capers and olives 3 to 4 minutes later so their flavor won’t overpower the rest of the dish. Continue to simmer until the fish is opaque and slightly firm, 3 to 5 minutes.
Place the fish fillet on the plates. Using a perforated spoon, place the tomatoes over the fish, then with a regular spoon, place some of the pan juices over the fish so it sits in a shallow pool. Finish with a drizzle of olive oil and sprinkle of parsley.
© 2018 Marie Roth, RDN
Mediterranean Quinoa Salad
Quinoa (pronounced keen-wah) is considered a super food due to its high protein, high fiber and high levels of vitamins and minerals. In fact, the ancient Incas called quinoa the “mother grain” and considered it sacred. A staple food of the Incan Empire, it was used to sustain the Incan armies, which frequently marched for many days eating a mixture of quinoa and fat, known as “war balls.” This grain-like seed is versatile, gluten-free and cooks up in a matter of 15-20 minutes.
1 cup quinoa
2 cups water
½ teaspoon salt
1 large tomato, diced
1 red bell pepper, diced
1 cucumber, peeled and diced
3-4 scallions, thinly sliced
3/4 cup finely chopped fresh parsley
1 (15-ounce) can chick-peas or garbanzo beans, drained and rinsed thoroughly
Juice of one lemon (fresh lemon juice)
¼ cup extra virgin olive oil
Salt and pepper to taste
Bring 2 cups water to a boil and add quinoa and salt. Cover and reduce heat to low heat. Let simmer about 15-20 minutes or until all water is just about absorbed. Once quinoa is done, fluff with a fork and allow it to cool down.
In the meantime, prepare all the vegetables and add them to a large bowl. Add in the cooled quinoa and toss. In a bowl or measuring cup whisk the lemon juice and olive oil with the salt and pepper. Pour over the salad. Gently toss to combine.
© 2018 Recipe by Marie Roth, RDN