Mediterranean Unmissable Recipes: Tasty And Affordable Mediterranean Recipes To Start Your Day With The Right Foot 6s3p5l

Mediterranean Unmissable Recipes Tasty And Affordable Mediterranean Recipes To Start Your Day With The Right Foot

Leona David

TABLE OF CONTENT

Garlic Shrimp with Arugula Pesto Baked Oysters with Vegetables Creamy Fish Gratin Mixed Seafood Dish Easy Breaded Shrimp Pesto Shrimp over Zoodles Salt and Pepper Calamari and Scallops Grilled Fish on Lemons Vinegar Honeyed Salmon Orange Fish Meal Shrimp Zoodles Tuna Nutty Salad Salmon Skillet Supper Weeknight Sheet Pan Fish Dinner Crispy Polenta Fish Sticks Spinach Bean Soup Roasted Zucchini Lemon Artichoke Salad

Mushroom Bean Gumbo Easy Balsamic Parsnips Creamy Carrot Soup Mushroom Spinach Frittata Lemon Orzo Salad Avocado Tomato Salad Potato Tortilla with Leeks and Mushrooms Creamy Polenta with Mushrooms Roasted Vegetables and Chickpeas Veggie Rice Bowls with Pesto Sauce Sautéed Spinach and Leeks Baked Cod in Parchment Thai Tuna Bowl Roasted Fish & New Potatoes Pecan-Crusted Catfish Skillet Shrimp Shrimp & Feta White Fish with Herbs Grilled White Fish with Fresh Basil Pesto Mussels with Tomatoes & Garlic Shrimps & Vegetables Stir-Fry

Garlic Skillet Salmon Mackerel Maccheroni Maccheroni With Cherry Tomatoes and Anchovies Lemon and Shrimp Risotto Spaghetti with Clams Psarosoupa Venere Rice with Shrimp Pennette With Salmon and Vodka Seafood Carbonara Garganelli With Zucchini Pesto and Shrimp Salmon Risotto Tuscan Tuna and Zucchini Burgers Asparagus Trout Meal Kale Olive Tuna Tangy Rosemary Shrimps Asparagus Salmon Sicilian Kale and Tuna Bowl Mediterranean Cod Stew Grilled Lemon Shrimp Italian Fried Shrimp Cod Saffron Rice

Thyme Whole Roasted Red Snapper Classic Escabeche Olive Oil-Poached Tuna Fideos with Seafood Shrimp Pesto Rice Bowls Salmon with Tomatoes and Olives Baked Trout with Lemon Shrimp and Pea Paella

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Garlic Shrimp with Arugula Pesto

PREPARATION TIME: 20 minutes Cooking Time: 5 minutes Serving: 2 INGREDIENTS:

3 cups lightly packed arugula ½ cup lightly packed basil leaves ¼ cup walnuts 3 tablespoons olive oil 3 medium garlic cloves 2 tablespoons grated Parmesan cheese 1 tablespoon freshly squeezed lemon juice 1 (10-ounce) package zucchini noodles 8 ounces (227 g) cooked, shelled shrimp 2 Roma tomatoes, diced

DIRECTION

Process the arugula, basil, walnuts, olive oil, garlic, Parmesan cheese, and lemon juice in a food processor until smooth, scraping down the sides as needed. Season Heat a skillet over medium heat. Add the pesto, zucchini noodles, and cooked shrimp. Toss to combine the sauce over the noodles and shrimp, and cook until heated through. Season well. Serve topped with the diced tomatoes.

NUTRITION: Calories 435, 30.2g fat, 33g protein

Baked Oysters with Vegetables

PREPARATION TIME : 30 minutes Cooking Time : 17 minutes Serving: 2 INGREDIENTS:

2 cups coarse salt, for holding the oysters 1 dozen fresh oysters, scrubbed 1 tablespoon almond butter ¼ cup finely chopped scallions ½ cup finely chopped artichoke hearts ¼ cup finely chopped red bell pepper 1 garlic clove, minced 1 tablespoon finely chopped fresh parsley Zest and juice of ½ lemon

DIRECTION:

Pour the salt into a baking dish and spread to fill the bottom of the dish evenly. Using a shucking knife, insert the blade at the t of the shell, where it hinges open and shut. Firmly apply pressure to pop the blade in, and work the knife around the shell to open. Discard the empty half of the shell. Using the knife, gently loosen the oyster, and remove any shell particles. Sprinkle salt in the oysters Set oven to 425ºF (220ºC). Heat the almond butter in a large skillet over medium heat. Add the scallions, artichoke hearts, and bell pepper, and cook for 5 to 7 minutes. Cook garlic Takeout from the heat and stir in the parsley, lemon zest and juice, and season to taste with salt and pepper. Divide the vegetable mixture evenly among the oysters. Bake in the preheated oven for 10 to 12 minutes.

NUTRITION: Calories 135, 7g fat, 6g protein

Creamy Fish Gratin

PREPARATION TIME : 10 minutes Cooking Time: 55 minutes Serving: 6 INGREDIENTS:

1 c. heavy cream 2 cubed salmon fillets 2 cod fillets, cubed 2 sea bass fillets, cubed 1 celery stalk, sliced Salt and pepper ½ c. grated Parmesan ½ c. crumbled feta cheese

DIRECTIONS:

Combine the cream with the fish fillets and celery in a deep-dish baking pan.

Add salt and pepper to taste then top with the Parmesan and feta cheese. Cook in the preheated oven at 350 F/176 C for 20 minutes. Serve the gratin and enjoy it.

NUTRITION: Calories 301, Fat 16.1 g, Sat. fat 5 g, Fiber 0.2 g, Carbs 1.3 g, Sugar 0 g, Protein 36.9 g, Sodium 211 mg

Mixed Seafood Dish


12 scrubbed clams, cleaned 3 chopped dried chilies, soaked and drained 1 lobster, tail separated and halved 1 c. water ¼ c. flour 3 tbsps. olive oil 1 ½ lbs. or 700 g. skinless monkfish, boneless and thinly sliced into fillets Salt and black pepper 35 unpeeled shrimp 1 chopped onion 4 minced garlic cloves 4 grated tomatoes

1 baguette slice, toasted 30 skinned hazelnuts 2 tbsps. chopped parsley 1 c. fish stock ¼ tsp. smoked paprika Lemon wedges Crusty bread slices

DIRECTIONS:

Put the water in a large saucepan, bring to a boil over high heat Add clams, cover and cook for 4 minutes. Take away from heat and discard unopened ones. Heat a skillet with olive oil over medium-high heat. Meantime, put flour on a medium bowl and dredge in fish. Season with salt and pepper. Place fish into the skillet and cook for 3 minutes on each side, after transfer to a plate Add shrimps to the same skillet and cook for about 2 minutes on each side, transfer to a plate. Reduce heat to medium-low, add garlic to the same pan, stir, cook for 1 minute and transfer to a blender. Add onion to the skillet and stir for 3 minutes.

Add tomatoes, stir and cook on a low heat for 7 minutes.


Easy Breaded Shrimp

PREPARATION TIME: 15 minutes Cooking time: 4-6 minutes Servings: 4 INGREDIENTS:

2 large eggs 1 tablespoon water 2 cups seasoned Italian bread crumbs 1 teaspoon salt 1 cup flour 1 pound (454 g) large shrimp (21 to 25), peeled and deveined Extra-virgin olive oil, as needed

DIRECTIONS:

In a small bowl, beat the eggs with the water, then transfer to a shallow dish. Add the bread crumbs and salt to a separate shallow dish, then mix well. Place the flour into a third shallow dish.

Coat the shrimp in the flour, then the beaten egg, and finally the bread crumbs. Place on a plate and repeat with all of the shrimp. Heat a skillet over high heat. Pour in enough olive oil to coat the bottom of the skillet. Cook the shrimp in the hot skillet for 2 to 3 minutes on each side. Remove and drain on a paper towel. Serve warm.

NUTRITION: Calories: 714 Fat: 34.0g Protein: 37.0g Carbs: 63.0g

Pesto Shrimp over Zoodles

PREPARATION TIME: 15 minutes Cooking time: 10 minutes Servings : 4 INGREDIENTS:

1 pound (454 g) fresh shrimp, peeled and deveined Salt and freshly ground black pepper, to taste 2 tablespoons extra-virgin olive oil ½ small onion, slivered 8 ounces (227 g) store-bought jarred pesto ¾ cup crumbled goat or feta cheese, plus additional for serving 2 large zucchinis, spiralized, for serving ¼ cup chopped flat-leaf Italian parsley, for garnish

DIRECTIONS:

In a bowl, season the shrimp with salt and pepper. Set aside. In a large skillet,

heat the olive oil over medium-high heat. Sauté the onion until just golden, 5 to 6 minutes. Reduce the heat to low and add the pesto and cheese, whisking to combine and melt the cheese. Bring to a low simmer and add the shrimp. Reduce the heat back to low and cover. Cook until the shrimp is cooked through and pink, about 3 to 4 minutes. Serve the shrimp warm over zoodles, garnishing with chopped parsley and additional crumbled cheese.


Salt and Pepper Calamari and Scallops

PREPARATION TIME: 15 minutes Cooking time: 10 minutes Servings: 4 INGREDIENTS:

8 ounces (227 g) calamari steaks, cut into ½-inch-thick rings 8 ounces (227 g) sea scallops 1½ teaspoons salt, divided 1 teaspoon garlic powder 1 teaspoon freshly ground black pepper 1/3 cup extra-virgin olive oil 2 tablespoons almond butter

DIRECTIONS:

Place the calamari and scallops on several layers of paper towels and pat dry. Sprinkle with 1 teaspoon of salt and allow to sit for 15 minutes at room temperature.

Pat dry with additional paper towels. Sprinkle with pepper and garlic powder. In a deep medium skillet, heat the olive oil and butter over medium-high heat. When the oil is hot but not smoking, add the scallops and calamari in a single layer to the skillet and sprinkle with the remaining ½ teaspoon of salt. Cook for 2 to 4 minutes on each side, depending on the size of the scallops, until just golden but still slightly opaque in center. Using a slotted spoon, remove from the skillet and transfer to a serving platter. Allow the cooking oil to cool slightly and drizzle over the seafood before serving.


Grilled Fish on Lemons

PREPARATION TIME: 10 minutes Cooking Time: 10 minutes Servings: 4 INGREDIENTS:

4 (4-ounce) fish fillets Nonstick cooking spray 3 to 4 medium lemons 1 tablespoon extra-virgin olive oil ¼ teaspoon freshly ground black pepper ¼ teaspoon kosher or sea salt

DIRECTIONS:

Using paper towels, pat the fillets dry and let stand at room temperature for 10 minutes. Meanwhile, coat the cold cooking grate of the grill with nonstick cooking spray, and preheat the grill to 400°F, or medium-high heat. Or preheat a grill pan over

medium-high heat on the stovetop. Cut one lemon in half and set half aside. Slice the remaining half of that lemon and the remaining lemons into ¼-inch-thick slices. You should have about 12 to 16 lemon slices. In a small bowl, squeeze 1 tablespoon of juice out of the reserved lemon half. Add the oil to the bowl with the lemon juice and mix well. Brush both sides of the fish with the oil mixture, and sprinkle evenly with pepper and salt. Carefully place the lemon slices on the grill (or the grill pan), arranging 3 to 4 slices together in the shape of a fish fillet, and repeat with the remaining slices. Place the fish fillets directly on top of the lemon slices, and grill with the lid closed. If you’re grilling on the stovetop, cover with a large pot lid or aluminum foil. Turn the fish halfway through the cooking time only if the fillets are more than half an inch thick. The fish is done and ready to serve when it just begins to separate into flakes (chunks) when pressed gently with a fork.

NUTRITION: Calories: 147 Fat: 5g Carbs: 1g Protein: 22g

Vinegar Honeyed Salmon

PREPARATION TIME : 10 minutes Cooking Time : 5 minutes Servings : 4 INGREDIENTS:

4 (8-ounce) salmon fillets 1/2 cup balsamic vinegar 1 tablespoon honey Black pepper (ground) and sea salt, to taste 1 tablespoon olive oil

DIRECTIONS:

In a mixing bowl, add honey and vinegar. Mix together well. Season fish fillets with the black pepper (ground) and sea salt; brush with honey glaze. Take a medium saucepan or skillet, add oil. Heat over medium heat. Add salmon fillets and stir-cook until medium-rare in the center and lightly browned for 3-4 minutes per side. Serve warm.

NUTRITION: Calories: 481 Fat: 16g Carbohydrates: 24gProtein: 1.5g

Orange Fish Meal


¼ teaspoon kosher or sea salt 1 tablespoon extra-virgin olive oil 1 tablespoon orange juice 4 (4-ounce) tilapia fillets, with or without skin ¼ cup chopped red onion 1 avocado, pitted, skinned, and sliced

DIRECTIONS:

Take a baking dish of 9-inch; add olive oil, orange juice, and salt. Mix well. Add fish fillets and coat well. Add onions over fish fillets. Cover with plastic wrap. Microwave for 3 minutes until fish is cooked well and easy to flake. Serve warm with sliced avocado on top.

NUTRITION: Calories: 231 Fat: 9g Carbohydrates: 8g Protein: 2.5g

Shrimp Zoodles

PREPARATION TIME: 10 minutes Cooking Time: 5 minutes Servings : 2 INGREDIENTS:

2 tablespoons chopped parsley 2 teaspoons minced garlic 1 teaspoon salt ½ teaspoon black pepper 2 medium zucchinis, spiralized 3/4 pounds medium shrimp, peeled & deveined 1 tablespoon olive oil 1 lemon, juiced and zested

DIRECTIONS:

Take a medium saucepan or skillet, add oil, lemon juice, and lemon zest. Heat

over a medium heat. Add shrimps and stir-cook 1 minute per side. Add garlic and red pepper flakes; cook for 1 more minute. Add zoodles and stir gently; cook for 3 minutes until cooked to satisfaction. Season with salt and black pepper and serve warm with parsley on top.

NUTRITION: Calories: 329 Fat: 12g Carbohydrates: 11g Protein: 25g

Tuna Nutty Salad

PREPARATION TIME: 10 minutes Cooking Time : 0 minute Servings: 4 INGREDIENTS:

1 tablespoon chopped tarragon 1 stalk celery, trimmed and finely diced 1 medium shallot, diced 3 tablespoons chopped chives 1 (5-ounce) can tuna (covered in olive oil) drained and flaked 1 teaspoon Dijon mustard 2-3 tablespoons mayonnaise 1/4 teaspoon salt 1/8 teaspoon pepper 1/4 cup pine nuts, toasted

DIRECTIONS:

In a large salad bowl, add tuna, shallot, chives, tarragon, and celery. Combine to mix well with each other. In a mixing bowl, add mayonnaise, mustard, salt, and black pepper. Combine to mix well with each other. Add mayonnaise mixture to a salad bowl; toss well to combine. Add pine nuts and toss again. Serve fresh.


Salmon Skillet Supper


1 tablespoon extra-virgin olive oil 2 garlic cloves minced 1 teaspoon smoked paprika 1-pint grape or cherry tomatoes, quartered 1 (12-ounce) jar roasted red peppers 1 tablespoon water ¼ teaspoon freshly ground black pepper ¼ teaspoon kosher or sea salt 1-pound salmon fillets, skin removed, cut into 8 pieces 1 tablespoon freshly squeezed lemon juice (from ½ medium lemon)

DIRECTIONS:

In a large skillet over medium heat, heat the oil. Add the garlic and smoked paprika and cook for 1 minute, stirring often. Add the tomatoes, roasted peppers, water, black pepper, and salt. Turn up the heat to medium-high, bring to a simmer, and cook for 3 minutes, stirring occasionally and smashing the tomatoes with a wooden spoon toward the end of the cooking time. Add the salmon to the skillet, and spoon some of the sauce over the top. Cover and cook for 10 to 12 minutes, or until the salmon is cooked through (145°F using a meat thermometer) and just starts to flake. Remove the skillet from the heat, and drizzle lemon juice over the top of the fish. Stir the sauce, then break up the salmon into chunks with a fork. You can serve it straight from the skillet.

NUTRITION: Calories: 289 Fat: 13g Carbs: 17gProtein: 31g

Weeknight Sheet Pan Fish Dinner

PREPARATION TIME : 10 minutes Cooking Time: 10 minutes Servings: 4 INGREDIENTS:

Nonstick cooking spray 2 tablespoons extra-virgin olive oil 1 tablespoon balsamic vinegar 4 (4-ounce) fish fillets (½ inch thick) 2½ cups green beans 1-pint cherry or grape tomatoes

DIRECTIONS:

Preheat the oven to 400°F. Coat two large, rimmed baking sheets with nonstick cooking spray. In a small bowl, whisk together the oil and vinegar. Set aside. Place two pieces of fish on each baking sheet. In a large bowl, combine the beans and tomatoes. Pour in the oil and vinegar and

toss gently to coat. Pour half of the green bean mixture over the fish on one baking sheet, and the remaining half over the fish on the other. Turn the fish over and rub it in the oil mixture to coat. Spread the vegetables evenly on the baking sheets so hot air can circulate around them. Bake for 5 to 8 minutes, until the fish is just opaque and not translucent. The fish is done and ready to serve when it just begins to separate into flakes (chunks) when pressed gently with a fork.


Crispy Polenta Fish Sticks


2 large eggs, lightly beaten 1 tablespoon 2% milk 1-pound skinned fish fillets sliced into 20 (1-inchwide) strips ½ cup yellow cornmeal ½ cup whole-wheat panko breadcrumbs ¼ teaspoon smoked paprika ¼ teaspoon kosher or sea salt ¼ teaspoon freshly ground black pepper Nonstick cooking spray

DIRECTIONS:

Place a large, rimmed baking sheet in the oven. Preheat the oven to 400°F with

the pan inside. In a large bowl, mix the eggs and milk. Using a fork, add the fish strips to the egg mixture and stir gently to coat. Put the cornmeal, breadcrumbs, smoked paprika, salt, and pepper in a quart-size zip-top plastic bag. Using a fork or tongs, transfer the fish to the bag, letting the excess egg drip off into the bowl before transferring. Seal the bag and shake gently to completely coat each fish stick. With oven mitts, carefully remove the hot baking sheet from the oven and spray it with nonstick cooking spray. Using a fork or tongs, remove the fish sticks from the bag and arrange them on the hot baking sheet, with space between them so the hot air can circulate and crisp them up. Bake for 5 to 8 minutes, until gentle pressure with a fork causes the fish to flake, then serve.


MAIN RECIPES: VEGETABLE 490. Caprese Pasta Salad Preparation time: 10 minutes Cooking time: 10 minutes Servings: 6 INGREDIENTS:

15 oz brown rice pasta 1 tbsp fresh lemon juice 1 tbsp garlic, minced 2 tbsp olive oil ¼ cup balsamic vinegar 1 avocado, chopped 1 cup fresh basil, chopped 8 oz cherry tomatoes, halved ¼ tsp pepper ½ tsp salt

DIRECTIONS:

In a small bowl, mix together lemon juice, garlic, oil, vinegar, pepper, and salt and set aside. Cook pasta according to the packet instructions. Drain well and place in a large mixing bowl. Add remaining ingredients to the bowl and mix well. Pour dressing over salad and toss well. Serve and enjoy.


Spinach Bean Soup

PREPARATION TIME: 10 minutes Cooking time : 6 hours Servings : 6 INGREDIENTS:

8 cups fresh spinach, chopped 1 tsp dried basil, crushed 1 tsp garlic, minced ½ cup onion, chopped ½ cup of brown rice 14.5 oz can Great Northern beans, rinsed and drained 14.5 oz can tomato puree 5 ½ cups vegetable broth ¼ tsp pepper ¼ tsp salt

DIRECTIONS:

Add all ingredients except spinach into the slow cooker and stir well. Cover slow cooker with lid and cook on low for 6 hours. Add spinach and stir well. Serve and enjoy.


Roasted Zucchini


1 lb. zucchini, sliced 1 oz parmesan cheese, grated 1 tsp dried mix herbs 1 garlic clove, minced 2 tbsp olive oil

DIRECTIONS:

Preheat the oven to 450 F/ 232 C. Add all ingredients except parmesan cheese into the large bowl and toss well. Transfer the zucchini mixture to the baking dish and cook in preheated oven for 10 minutes. Sprinkle parmesan cheese over zucchini. Return to the oven and cook for 5 minutes more. Serve and enjoy.


Lemon Artichoke Salad


28 oz can artichoke hearts, drained and quartered 2 tbsp olive oil ¼ cup fresh parsley, chopped 2 garlic cloves, minced 1 lemon, chopped 10 oz can mushroom, drained and sliced Pepper Salt

DIRECTIONS:

Add all ingredients into the mixing bowl and toss well. Serve immediately and

enjoy.

NUTRITION: Calories: 141 Fat: 7g Protein: 5.2g Carbs: 14.1g

Mushroom Bean Gumbo

PREPARATION TIME: 10 minutes Cooking time : 8 minutes Servings: 4 INGREDIENTS:

1 cup mushrooms, sliced 2 cups vegetable stock 2 medium zucchinis, sliced 2 tbsp olive oil 1 cup red beans, soaked overnight 2 garlic cloves, chopped 1 green bell pepper, chopped

DIRECTIONS:

Add all ingredients into the instant pot and stir well. Seal the instant pot with a lid and cook on high pressure for 8 minutes.

Once done, allow to release pressure naturally for 10 minutes then release remaining pressure using a quick release method. Stir well and serve.


Easy Balsamic Parsnips

PREPARATION TIME : 10 minutes Cooking time: 3 minutes Servings: 4 INGREDIENTS:

1 1/2 lb. parsnips, peeled and sliced 1/4 cup vegetable stock 1 tbsp honey 3 tbsp balsamic vinegar 1/8 tsp pepper 1/2 tsp salt

DIRECTIONS:

Add parsnips, vinegar, and stock into the instant pot. Seal pot with lid and cook on high pressure for 3 minutes. Once done, release pressure using the quick release method. Open the lid. Stir in honey and season with pepper and salt. Serve and enjoy.


Creamy Carrot Soup


2 lb. carrots, peeled and sliced 4 garlic cloves, chopped 2 leeks, sliced 2 tbsp olive oil 4 cups vegetable stock 1/2 tsp ground cumin 1/4 tsp ground coriander Pepper Salt

DIRECTIONS:

Heat olive oil in a saucepan over medium heat. Add carrots, cumin, coriander, garlic, leek, pepper, and salt and cook for 15 minutes. Add stock and stir well. Bring to boil. Turn heat to low and simmer for 30 minutes. Puree the soup using an immersion blender until smooth. Serve and enjoy.


Mushroom Spinach Frittata


8 eggs 1/4 cup onion, diced 1 1/2 cup mushrooms, sliced 1 tbsp olive oil 2 cups spinach, chopped 1 tbsp Italian seasoning, crushed Pepper Salt

DIRECTIONS:

Preheat the oven to 350 F/ 180 C. Heat oil in the oven-safe pan over medium-

high heat. Add onion and mushrooms and sauté for 5 minutes. Add spinach and cook for 2 minutes. In a large bowl, whisk eggs with Italian seasoning, pepper, and salt. Transfer pan mixture to the egg mixture and stir well. Return egg mixture into the oven-safe pan and cook in preheated oven for 10 minutes. Serve and enjoy.


Lemon Orzo Salad

PREPARATION TIME : 10 minutes Cooking time : 15 minutes Servings: 6 INGREDIENTS:

12 oz whole wheat orzo pasta ¼ cup olive oil 1 lemon juice 1 cup fresh mint leaves, chopped 1 cup fresh basil leaves, chopped ½ small onion, diced 1 cucumber, diced 14.5 oz can chickpeas, rinsed and drained 3 cups baby spinach, chopped Pepper Salt

DIRECTIONS:

Cook pasta according to the packet instructions. Drain well and place in a large mixing bowl. Add remaining ingredients to the bowl and toss well. Season salad with pepper and salt. Serve and enjoy.


Avocado Tomato Salad

PREPARATION TIME : 10 minutes Cooking time : 5 minutes Servings: 4 INGREDIENTS:

2 avocados, diced ½ onion, diced 1 tbsp olive oil ¼ cup fresh cilantro, chopped 1 fresh lime juice 4 cups cherry tomatoes, halved Pepper Salt

DIRECTIONS:

Add all ingredients into the mixing bowl and toss well. Serve and enjoy.


Potato Tortilla with Leeks and Mushrooms


1 tablespoon olive oil 1 cup thinly sliced leeks 4 ounces (113 g) baby Bella (cremini) mushrooms, stemmed and sliced 1 small potato, peeled and sliced ¼-inch thick 5 large eggs, beaten ½ cup unsweetened almond milk 1 teaspoon Dijon mustard ½ teaspoon dried thyme ½ teaspoon salt Pinch freshly ground black pepper 3 ounces (85 g) Gruyère cheese, shredded

DIRECTIONS:

Preheat the oven to 350ºF (180ºC). Heat the olive oil in a large sauté pan (nonstick is best) over medium-high heat. Add the leeks, mushrooms, and potato slices and sauté until the leeks are golden and the potatoes start to brown, about 10 minutes. Reduce the heat to medium-low, cover, and let the vegetables cook for another 10 minutes, or until the potatoes begin to soften. Meanwhile, combine the beaten eggs, milk, mustard, thyme, salt, pepper, and cheese in a medium bowl and whisk everything together. When the potatoes are soft enough to pierce with a fork or knife, turn off the heat. Transfer the cooked vegetables to an oiled ovenproof pan (nonstick is best) and arrange them in a nice layer along the bottom and slightly up the sides of the pan. Pour the egg mixture over the vegetables and give it a light shake or tap to distribute the eggs evenly through the vegetables. Bake for 25 to 30 minutes, or until the eggs are set and the top is golden and puffed. Remove from the oven and cool for 5 minutes before cutting and serving.


Creamy Polenta with Mushrooms


½ ounce (14 g) dried porcini mushrooms (optional but recommended) 2 tablespoons olive oil 1 pound (454 g) baby bella (cremini) mushrooms, quartered 1 large shallot, minced 1 garlic clove, minced 1 tablespoon flour 2 teaspoons tomato paste ½ cup red wine 1 cup mushroom stock (or reserved liquid from soaking the porcini mushrooms, if using) ½ teaspoon dried thyme 1 fresh rosemary sprig

1½ cups water ½ teaspoon salt 1/3 cup instant polenta 2 tablespoons grated Parmesan cheese

DIRECTIONS:

If using the dried porcini mushrooms, soak them in 1 cup of hot water for about 15 minutes to soften them. When they’re softened, scoop them out of the water, reserving the soaking liquid. Mince the porcini mushrooms. Heat the olive oil in a large sauté pan over medium-high heat. Add the mushrooms, shallot, and garlic, and sauté for 10 minutes, or until the vegetables are wilted and starting to caramelize. Add the flour and tomato paste, and cook for another 30 seconds. Add the red wine, mushroom stock or porcini soaking liquid, thyme, and rosemary. Bring the mixture to a boil, stirring constantly until it thickens. Reduce the heat and let it simmer for 10 minutes. Meanwhile, bring the water to a boil in a saucepan and add salt. Add the instant polenta and stir quickly while it thickens. Stir in the Parmesan cheese. Taste and add additional salt, if needed. Serve warm.


Roasted Vegetables and Chickpeas


4 cups cauliflower florets (about ½ small head) 2 medium carrots, peeled, halved, and then sliced into quarters lengthwise 2 tablespoons olive oil, divided ½ teaspoon garlic powder, divided ½ teaspoon salt, divided 2 teaspoons za’atar spice mix, divided 1 (15-ounce / 425-g) can chickpeas, drained, rinsed, and patted dry ¾ cup plain Greek yogurt 1 teaspoon harissa spice paste

DIRECTIONS:

Preheat the oven to 400ºF (205ºC). Line a sheet pan with foil or parchment paper. Place the cauliflower and carrots in a large bowl. Drizzle with 1 tablespoon olive oil and sprinkle with ¼ teaspoon of garlic powder, ¼ teaspoon of salt, and 1 teaspoon of za’atar. Toss well to combine. Spread the vegetables onto one half of the sheet pan in a single layer. Place the chickpeas in the same bowl and season with the remaining 1 tablespoon of oil, ¼ teaspoon of garlic powder, and ¼ teaspoon of salt, and the remaining za’atar. Toss well to combine. Spread the chickpeas onto the other half of the sheet pan. Roast for 30 minutes, or until the vegetables are tender and the chickpeas start to turn golden. Flip the vegetables halfway through the cooking time, and give the chickpeas a stir so they cook evenly. The chickpeas may need an extra few minute if you like them crispy. If so, remove the vegetables and leave the chickpeas in until they’re cooked to desired crispiness. Meanwhile, combine the yogurt and harissa in a small bowl. Taste and add additional harissa as desired, then serve.


Veggie Rice Bowls with Pesto Sauce

PREPARATION TIME: 15 minutes Cooking time: 1 minute Servings: 2 INGREDIENTS:

2 cups water 1 cup arborio rice, rinsed Salt and ground black pepper, to taste 2 eggs 1 cup broccoli florets ½ pound (227 g) Brussels sprouts 1 carrot, peeled and chopped 1 small beet, peeled and cubed ¼ cup pesto sauce Lemon wedges, for serving

DIRECTIONS:

Combine the water, rice, salt, and pepper in the Instant Pot. Insert a trivet over rice and place a steamer basket on top. Add the eggs, broccoli, Brussels sprouts, carrots, beet cubes, salt, and pepper to the steamer basket. Lock the lid. Select the Manual mode and set the cooking time for 1 minute at High Pressure. When the timer beeps, perform a natural pressure release for 10 minutes, then release any remaining pressure. Carefully open the lid. Remove the steamer basket and trivet from the pot and transfer the eggs to a bowl of ice water. Peel and halve the eggs. Use a fork to fluff the rice. Divide the rice, broccoli, Brussels sprouts, carrot, beet cubes, and eggs into two bowls. Top with a dollop of pesto sauce and serve with the lemon wedges.


Sautéed Spinach and Leeks


3 tablespoons olive oil 2 garlic cloves, crushed 2 leeks, chopped 2 red onions, chopped 9 ounces (255 g) fresh spinach 1 teaspoon kosher salt ½ cup crumbled goat cheese

DIRECTIONS:

Coat the bottom of the Instant Pot with the olive oil. Add the garlic, leek, and onions and stir-fry for about 5 minutes, on Sauté mode.

Stir in the spinach. Sprinkle with the salt and sauté for an additional 3 minutes, stirring constantly. Transfer to a plate and scatter with the goat cheese before serving.


Baked Cod in Parchment


1-2 potatoes, sliced 5 cherry tomatoes, halved 5 pitted olives Juice of ½ lemon ½ tbsp. olive oil 4 oz. cod 20 inches long parchment Sea salt and black pepper

DIRECTIONS:

Set your oven to preheat at 350°F/176.6°C. Spread the olive oil on parchment

and arrange potato on it. In separate bowl combine the tomatoes, olives, and lemon juice. Put the fish fillet on potatoes and top with tomato mixture. Add salt and pepper. Fold the filled parchment squares and bake for 20 minutes.

NUTRITION: Calories 330 Fat 8 g Carbs 35 g Protein 25 g

Thai Tuna Bowl


½ cup cooked quinoa, at room temperature ½ cup spiralized zucchini 1 carrot, spiralized ¼ cup chopped red cabbage 2 tbsps. diced red onion ¼ cup roasted chickpeas 5 1/2 oz White Albacore Tuna, drained Cilantro Juice of 1 lime Simple Thai Peanut Dressing

DIRECTIONS:

Add quinoa to the bottom of a large bowl. Add zucchini noodles, cabbage, onion, chickpeas, tuna, and carrot to the bowl. Top with cilantro and lime juice. Stir in a peanut dressing and serve.

NUTRITION: Calories 246 Fat 7.4 g Carbs 15.3 g Protein 12.4g

Roasted Fish & New Potatoes


3 tbsps. extra-virgin olive oil 3 tbsps. orange juice 3 tbsps. white vinegar ½ tsp. orange peel, grated ¼ tsp. dried dillweed 12 new potatoes, cubed 4 salmon fillets, skin removed

DIRECTIONS:

Preheat oven to 420°F/215°C. Blend first five ingredients. Sprinkle potato with 2 tbsps. of this mixture. Bake for 20 minutes.

Sprinkle fillets with remaining mixture and add to the potatoes. Cook for about 15 minutes and serve.

NUTRITION: Calories 289 Fat 8.2 g Carbs 23.4 g Protein 29 g

Pecan-Crusted Catfish


2 medium eggs 2 tbsps. water 4 catfish fillets ½ cup flour 1 cup pecans, chopped 2 tbsps. extra-virgin olive oil Salt and pepper

DIRECTIONS:

Combine egg and water. Put fish in the mixture and let sit while preparing other ingredients. Put flour on one sheet of wax paper, pecans on another.

Take each fish fillet from the egg mixture. Coat one side of fish in flour, other in pecans. Cook fillets in the skillet for 5 minutes on each side.

NUTRITION: Calories 355 Fat 19.3 g Carbs 14.1 g Protein 30.7 g

Skillet Shrimp


1 lb. peeled shrimp, deveined 2 tbsps. extra-virgin olive oil 2 cloves garlic, chopped 1 tsp. dried thyme 1 onion, sliced Salt and pepper

DIRECTIONS:

Set olive oil, onion and garlic in a skillet. Heat for 3 minutes. Stir in the shrimp, thyme, salt, and pepper. Cook for 6 minutes in the pan under the broiler (8 inches from the heat source).

NUTRITION: Calories 200 Carbs 5g Fat 9g Protein 24g

Shrimp & Feta


1 onion, sliced 1 green pepper, sliced 2 cloves garlic, chopped 4 tbsps. olive oil 2 tomatoes, cubed 1 lb. deveined shrimp, peeled 8 oz. cubed feta Salt and pepper

DIRECTIONS:

Sauté the green pepper, garlic, and onion in olive oil for 5 minutes. Stir in

tomatoes and simmer for 15 minutes. Add shrimp and feta. Season with salt and pepper to taste. Cook for another 15 minutes.

NUTRITION: Calories 320 Fat 20 g Carbs 10 g Protein 26 g

White Fish with Herbs


2 tbsps. olive oil 2 tbsps. butter 4 fresh fish fillets Juice of 2 large lemons 3 tbsps. capers ½ cup chopped fresh parsley, mint (or any other fresh herbs you prefer) Salt and pepper to taste

DIRECTIONS:

Set heat to medium-high. Set a non-stick pan in place and add the olive oil and butter, allow the butter to melt and become slightly frothy.

Add in the fish and fry on both sides for about 2 minutes or until golden and almost cooked through. Add the lemon juice and capers, and allow the acid of the lemon juice to deglaze the pan. Add the fresh herbs, salt and pepper just before you remove the pan from the heat and serve. Serve with a little extra butter and a wedge of lemon.

NUTRITION: Calories 282 Fat 15 g Carbs 2.6 g Protein 35.2 g

Grilled White Fish with Fresh Basil Pesto


1 cup fresh basil leaves 4 tbsps. olive oil ¼ cup grated parmesan ¼ cup toasted pine nuts Juice of ½ lemon Salt & pepper 4 fresh white fish fillets

DIRECTIONS:

Place the first six pesto ingredients into a food processor and blitz until smooth. Place the pesto into a bowl, and add the fish filets, ensuring each one is coated in pesto.

Place a griddle pan onto a high heat. Place the pesto-coated fish filets onto the hot griddle pan and grill on both sides until slightly charred, and the fish cooked well but still juicy. Serve the fish with the leftover pesto on top.

NUTRITION: Calories 488 Fat 24 g Carbs 3 g Protein 61.9 g

Mussels with Tomatoes & Garlic


4 tbsps. olive oil 8 garlic cloves, chopped 1 onion, chopped 4 cups chopped tomatoes 2 tbsps. balsamic vinegar 4 lbs./1.8 kg. fresh mussels, debearded and scrubbed Salt and pepper Large handful freshly chopped parsley

DIRECTIONS:

Add the olive oil to a large sauté pan over a medium-high heat. Add the garlic

and onions and stir as they become soft and fragrant. Add the tomatoes and vinegar and allow to simmer for about 5 minutes. Add the mussels, cover the pot, and cook for about 3 minutes, giving the pan a good shake here and there to ensure nothing is sticking. Season with salt and pepper, and serve with fresh parsley.

NUTRITION: Calories 385 Fat 21.3 g Carbs 23.9 g Protein 26.5 g

Shrimps & Vegetables Stir-Fry


4 oz. shrimps 2 tbsps. olive oil 1 onion 1 minced garlic clove 1 red bell pepper 1 green bell pepper 1 cup broccoli florets 1 cup snow peas ½ tsp. salt ½ tsp. red pepper flakes 1/8 tsp. ground ginger

DIRECTIONS:

Wash the shrimps under the cold water. Set aside. Cook broccoli in boiling water for 5-7 minutes. Drain the water and set aside. In a medium-high heat pan, sauté the onion and the garlic in olive oil. Once the onion became translucent, add bell peppers, broccoli, and the snow peas. Stir for 7-10 minutes or until tender over medium-high heat. Add the shrimps and stir for 3-5 minutes until pink. Season with salt, red pepper flakes, and ground ginger.

NUTRITION: Calories 245 Fat 5.7 g Carbs 20 g Protein 30 g

Garlic Skillet Salmon

PREPARATION TIME: 5 minutes Cooking time: 14-16 minutes Servings: 4 INGREDIENTS:

1 tablespoon extra-virgin olive oil 2 garlic cloves, minced 1 teaspoon smoked paprika 1½ cups grape or cherry tomatoes, quartered 1 (12-ounce / 340-g) jar roasted red peppers, drained and chopped 1 tablespoon water ¼ teaspoon freshly ground black pepper ¼ teaspoon kosher or sea salt 1 pound (454 g) salmon fillets, skin removed and cut into 8 pieces 1 tablespoon freshly squeezed lemon juice

DIRECTIONS:

In a large skillet over medium heat, heat the oil. Add the garlic and smoked paprika and cook for 1 minute, stirring often. Add the tomatoes, roasted peppers, water, black pepper, and salt. Turn up the heat to medium-high, bring to a simmer, and cook for 3 minutes, stirring occasionally and smashing the tomatoes with a wooden spoon toward the end of the cooking time. Add the salmon to the skillet, and spoon some of the sauce over the top. Cover and cook for 10 to 12 minutes, or until the salmon is cooked through and just starts to flake. Remove the skillet from the heat, and drizzle lemon juice over the top of the fish. Stir the sauce, then break up the salmon into chunks with a fork. Serve hot.


Mackerel Maccheroni


12oz Maccheroni 1 clove garlic 14oz Tomato sauce 1 sprig chopped parsley 2 Fresh chili peppers 1 teaspoon salt 7oz mackerel in oil 3 tablespoons extra virgin olive oil

DIRECTIONS:

Start by putting the water to boil in a saucepan. While the water is heating up,

take a pan, pour in a little oil and a little garlic and cook over low heat. When the garlic is golden, remove it from the pan. Cut open the chili pepper, remove the internal seeds and cut into thin strips. Add the cooking water and the chili pepper to the same pan as before. Then, take the mackerel, and after draining the oil and separating it with a fork, add it to the pan with the other ingredients. Lightly sauté it by adding some cooking water. When all the ingredients are well mixed, add the tomato puree in the pan. Mix well to even out all the ingredients and then, cook on low heat for about 3 minutes. After the water starts boiling, add the salt and the pasta. Drain the maccheroni once they are slightly al dente, and add them to the sauce you prepared. Sauté for a few moments in the sauce and after tasting, season with salt and pepper according to your liking. The long-awaited moment has arrived! Serve your creation and enjoy eating it with your guests!

NUTRITION: Calories 510 Carbs 70g Protein 22.9g Fat 15.4g

Maccheroni With Cherry Tomatoes and Anchovies

PREPARATION TIME: 15 minutes Cooking time: 15 minutes Servings: 3-4 INGREDIENTS:

14oz Maccheroni Pasta 6 Salted anchovies 4oz Cherry tomatoes 1 clove garlic 3 tablespoons extra virgin olive oil Fresh chili peppers to taste 3 basil leaves Salt to taste

DIRECTIONS:

Start by heating water in a pot and add salt when it is boiling. For the sauce, take

the tomatoes after having washed them and cut them into 4 pieces. Now, take a non-stick pan, sprinkle in a little oil and throw in a clove of garlic. When the garlic is golden, remove it from the pan. Add the clean anchovies to the pan, melting them in the oil. When the anchovies are well dissolved, add the cut tomatoes pieces and turn the heat up to high, until they begin to soften. Add the chili peppers without seeds, cut into small pieces, and season with salt and pepper. Do not add too much salt because the anchovies are already very salty. Put the pasta in the pot of boiling water, drain it al dente, and let it sauté in the saucepan for a few moments. Your plate is ready! Serve the pasta hot and decorate, if you like, with basil leaves and rolled anchovies.

NUTRITION: Calories 476 Carbs 81.4g Protein12.9g Fat 11g

Lemon and Shrimp Risotto


1 lemon 14oz Shelled shrimp 1 ¾ cups risotto Rice 1 white onion 33 Fl oz (1 liter) vegetable broth (even less is fine) 2 ½ tablespoons butter ½ glass white wine Salt to taste Black pepper to taste Chives to taste

DIRECTIONS:

Start by boiling the shrimps in salted water for 3-4 minutes, drain and set aside. Peel and finely chop an onion, stir fry it with melted butter and once the butter has dried, toast the rice in the pan for a few minutes. Deglaze the rice with half a glass of white wine, then add the juice of 1 lemon. Stir and finish cooking the rice by continuing to add a ladle of vegetable stock as needed. Mix well and a few minutes before the end of cooking, add the previously cooked shrimps (keeping some of them aside for garnish) and some black pepper. Once the heat is off, add a knob of butter and stir. The risotto is ready to be served. Decorate with the remaining shrimp and sprinkle with some chives.

NUTRITION: Calories 510 Carbs 82.4g Protein 20.6g Fat 10g

Spaghetti with Clams


11.5oz of spaghetti 2 pounds of clams 7oz of tomato sauce, or tomato pulp, for the red version of this dish 2 cloves of garlic 4 tablespoons extra virgin olive oil 1 glass of dry white wine 1 tablespoon of finely chopped parsley 1 chili pepper

DIRECTIONS:

Wash the clams quickly using a colander placed in a salad bowl: this will filter

out the sand on the shells. Put the drained clams in a saucepan with a lid on high heat. Turn them over occasionally, and when they are almost all open take them off the heat. Remove the mollusks from the open ones, leaving some of them whole to decorate the dishes. Strain the liquid left at the bottom of the pan, and set aside. Take a large pan and pour a little oil in it. Heat a whole pepper and one or two cloves of crushed garlic on very low heat until the cloves become yellowish. Add the clams and season with dry white wine. Now, add the clam liquid strained previously and a some finely chopped parsley. Strain and immediately toss the spaghetti al dente in the pan, after having cooked them in plenty of salted water. Stir well until the spaghetti absorb all the liquid from the clams. If you did not use a chili pepper, complete with a light sprinkle of white or black pepper. Your plate of spaghetti with clams is ready!

NUTRITION: Calories 167 Carbs 18.63g Protein 5g Fat 8g

Psarosoupa


Hake or other white fish 4 Potatoes 4 Spring onions 2 Carrots 2 stalks of Celery 2 Tomatoes 4 tablespoons Extra virgin olive oil 2 Eggs 1 Lemon 1 cup Rice Salt to taste

DIRECTIONS:

Choose a fish not exceeding 2.2pounds in weight, remove its scales, gills and intestines and wash it well. Salt it and set aside. Wash the potatoes, carrots and onions and put them in the saucepan whole with enough water to cover them and then bring to a boil. Add in the celery still tied in bunches so it does not disperse while cooking, cut the tomatoes into four parts and add these too, together with oil and salt. When the vegetables are almost cooked, add more water and the fish. Boil it for about 20 minutes and then remove it from the broth together with the vegetables. Place the fish in a serving dish by adorning it with the vegetables and strain the broth. Put the broth back on the heat, diluting it with a little water. As soon as it boils, pour in the rice and season with salt. When the rice is cooked, remove the saucepan from the heat. For the avgolemono sauce, beat the eggs well and slowly add the lemon juice. Put some broth in a ladle and slowly pour it into the eggs, mixing constantly. Finally, add the obtained sauce to the soup and mix well. Your Greek soup is ready to be enjoyed!

NUTRITION: Calories 263 Carbs 18.6g Protein 9g Fat 17g

Venere Rice with Shrimp


1 ½ cups of black Venere rice (better if parboiled) 5 teaspoons extra virgin olive oil 10.5oz shrimp 10.5oz zucchini 1 Lemon (juice and rind) Table Salt to taste Black pepper to taste 1 clove garlic Tabasco to taste

DIRECTIONS:

After filling a pot with plenty of water and bringing it to a boil, pour in the rice, add salt and cook for the necessary time (check the cooking instructions on the package). Meanwhile, grate the zucchini with a grater with large holes. In a pan, heat the olive oil with the peeled garlic clove, add the grated zucchini, salt and pepper, and cook for about 5 minutes, then, remove the garlic clove and set the vegetables aside. Now clean the shrimp, remove the shell, cut the tail and divide them in half lengthwise, remove the intestine (the dark thread in their back). Place the cleaned shrimps in a bowl and season with olive oil; give it some extra flavor by adding lemon zest, salt and pepper and by adding a few drops of Tabasco if you so choose. Heat up the shrimps in a hot pan for a couple of minutes. As soon as they have browned, turn off the heat and set aside. Once the Venere rice is ready, strain it in a bowl, add the zucchini mix and stir. Everything is ready to be served!

NUTRITION: Calories 293 Carbs 52g Protein 10g Fat 5g

Pennette With Salmon and Vodka


14oz Pennette Rigate 7oz Smoked salmon 1 1/8 oz Shallot 1 1/4 Fl oz Vodka 5 oz cherry tomatoes 7 oz fresh liquid cream Chives to taste 3 tablespoons extra virgin olive oil Salt to taste Black pepper to taste Basil to taste (for garnish)

DIRECTIONS:

Wash and cut the tomatoes and the chives. After having peeled the shallot, chop it with a knife, put it in a saucepan and let it marinate in extra virgin olive oil for a few moments. Meanwhile, cut the salmon into strips and sauté it together with the oil and shallot. Blend everything with the vodka, being careful as there could be a flare. Add the chopped tomatoes and add a pinch of salt and, if you like, some pepper. Finally, add the cream and chopped chives. While the sauce continues cooking, prepare the pasta. As soon as the water boils, pour in the Pennette and let them cook until al dente. Strain the pasta, and pour the Pennette into the sauce, letting them cook for a few moments so as allow them to absorb all the flavor. If you like, garnish with a basil leaf.

NUTRITION: Calories 620 Carbs 81.7g Protein 24g Fat 21.9g

Seafood Carbonara


11 ½ oz Spaghetti 3 ½ oz Tuna 3 ½ oz Swordfish 3 ½ oz Salmon 6 Yolks 4 tablespoons Parmesan cheese (Parmigiano Reggiano) 2 Fl oz (60ml) White wine 1 clove garlic Extra virgin olive oil to taste Table Salt to taste Black pepper to taste

DIRECTIONS:

Start by boiling water in a pot and add a little salt. Meanwhile, pour 6 egg yolks in a bowl and add the grated parmesan, pepper and salt. Beat with a whisk, and dilute with a little cooking water from the pot. Remove any bones from the salmon, the scales from the swordfish, and proceed by dicing the tuna, salmon and swordfish. At this point the water should be boiling, toss in the pasta and cook it slightly al dente. Meanwhile, heat a little oil in a large pan, add the whole peeled garlic clove. As soon as the oil is hot, toss in the fish cubes and sauté over high heat for about 1 minute. Remove the garlic and add the white wine. Once the alcohol evaporates, take out the fish cubes and lower the heat. As soon as the spaghetti are ready, add them to the pan and sauté for about a minute, stirring constantly and adding the cooking water, as needed. Pour in the egg yolk mixture and the fish cubes. Mix well and if necessary, add a little more cooking water. Your Seafood Carbonara is ready to be served. Season with grated cheese or pepper!

NUTRITION: Calories 375 Carbs 41.40g Protein 14 g Fat 17 g

Garganelli With Zucchini Pesto and Shrimp


14 oz egg-based Garganelli For the zucchini pesto: 7oz Zucchini 1 cup Pine nuts 8 tablespoons (0.35oz) Basil 1 teaspoon of table Salt 9 tablespoons extra virgin olive oil 2 tablespoons Parmesan cheese to be grated 1oz of Pecorino to be grated For the sautéed shrimp: 8 ¾ oz shrimp 1 clove garlic

7 teaspoons extra virgin olive oil Pinch of Salt

DIRECTIONS:

For the pesto, after washing the zucchini, grate them, place them in a colander (to allow them to lose some excess liquid), and lightly salt them. Put the pine nuts, zucchini and basil leaves in the blender. Add the grated Parmesan, the pecorino and the extra virgin olive oil. Blend everything until the mixture is creamy, add a pinch of salt and set aside. For the shrimp, pull out the intestine by cutting the shrimp’s back with a knife along its entire length and, with the tip of the knife, remove the black thread inside. Brown a clove of garlic in a non-stick pan with extra virgin olive oil. Once browned, remove the garlic and add the shrimps. Sauté them for about 5 minutes over medium heat, until you see a crispy crust form on the outside. Then, boil a pot of salted water and cook the Garganelli. Set a couple of ladles of cooking water aside, and drain the pasta al dente. Put the Garganelli in the pan where you cooked the shrimp. Cook together for a minute, add a ladle of cooking water and finally, add the zucchini pesto. Mix everything well to combine the pasta with the sauce. Your first course is ready!

NUTRITION: Calories 776 Carbs 68g Protein 22.5g Fat 46g

Salmon Risotto


1 ¾ cup (12.3 oz) of Rice 8 ¾ oz Salmon steaks 1 Leek Extra virgin olive oil to taste 1 clove of garlic ½ glass white wine 3 ½ tablespoons grated Grana Padano Table salt to taste Black pepper to taste 17 Fl oz Fish broth 1/3 cup butter

DIRECTIONS:

Start by cleaning the salmon and cutting it into small pieces. Heat a tablespoon of oil in a pan with a whole garlic clove and brown the salmon for 2/3 minutes, add salt and set the salmon aside, removing the garlic. For the risotto, cut the leek into very small pieces and let it simmer in a pan over a low heat with two tablespoons of oil. Pour in the rice and toast it for a few seconds over medium-high heat, stirring with a wooden spoon. Add the white wine and continue cooking, stirring occasionally, trying not to let the rice stick to the pan, and add the stock (vegetable or fish) gradually. Halfway through cooking, add the salmon, butter, and a pinch of salt if necessary. When the rice is well cooked, remove from heat. Combine with a couple of tablespoons of grated Grana Padano and serve.

NUTRITION: Calories 521 Carbs 82g Protein 19g Fat 13g

Tuscan Tuna and Zucchini Burgers

PREPARATION TIME: 10 minutes Cooking Time: 10 minutes Servings: 4 INGREDIENTS

3 slices whole-wheat sandwich bread, toasted 2 (5-ounce) cans tuna in olive oil, drained 1 cup shredded zucchini 1 large egg, lightly beaten ¼ cup diced red bell pepper 1 tablespoon dried oregano 1 teaspoon lemon zest ¼ teaspoon freshly ground black pepper ¼ teaspoon kosher or sea salt 1 tablespoon extra-virgin olive oil Salad greens or 4 whole-wheat rolls, for serving (optional)

DIRECTIONS

Crumble the toast into breadcrumbs using your fingers (or use a knife to cut into ¼-inch cubes) until you have 1 cup of loosely packed crumbs. Pour the crumbs into a large bowl. Add the tuna, zucchini, egg, bell pepper, oregano, lemon zest, black pepper, and salt. Mix well with a fork. With your hands, form the mixture into four (½-cup-size) patties. Place on a plate and press each patty flat to about ¾-inch thick. In a large skillet over medium-high heat, heat the oil until it’s very hot, about 2 minutes. Add the patties to the hot oil, then turn the heat down to medium. Cook the patties for 5 minutes, flip with a spatula, and cook for an additional 5 minutes. Enjoy as is or serve with salad greens or whole-wheat rolls.


Asparagus Trout Meal

PREPARATION TIME: 10 minutes Cooking Time : 20 minutes Servings: 4 INGREDIENTS:

2 pounds trout fillets 1-pound asparagus Salt and ground white pepper, to taste 1 tablespoon olive oil 1 garlic clove, finely minced 1 scallion, thinly sliced (green and white part) 4 medium golden potatoes, thinly sliced 2 Roma tomatoes, chopped 8 pitted kalamata olives, chopped 1 large carrot, thinly sliced 2 tablespoons dried parsley ¼ cup ground cumin

2 tablespoons paprika 1 tablespoon vegetable bouillon seasoning ½ cup dry white wine

DIRECTIONS:

In a mixing bowl, add fish fillets, white pepper, and salt. Combine to mix well with each other. Take a medium saucepan or skillet and add oil. Heat over a medium heat. Add asparagus, potatoes, garlic, and white part scallion, and stir-cook until the mixture becomes softened for 4-5 minutes. Add tomatoes, carrot, and olives; stir-cook for 6-7 minutes until tender. Add cumin, paprika, parsley, bouillon seasoning, and salt. Stir the mixture well. Mix in white wine and fish fillets. Over a low heat, cover and simmer the mixture for about 6 minutes until fish is easy to flake, stirring in between. Serve warm with green scallions on top.


Kale Olive Tuna

PREPARATION TIME : 10 minutes Cooking Time: 15 minutes Servings : 6 INGREDIENTS:

1 cup chopped onion 3 garlic cloves, minced 1 (2.25-ounce) can sliced olives, drained 1-pound kale, chopped 3 tablespoons extra-virgin olive oil ¼ cup capers ¼ teaspoon crushed red pepper 2 teaspoons sugar 1 (15-ounce) can cannellini beans or great northern beans, drained 2 (6-ounce) cans tuna in olive oil, un-drained ¼ teaspoon black pepper ¼ teaspoon kosher or sea salt

DIRECTIONS:

Cook the kale in boiling water for 2 minutes; drain and set aside. Take a medium-large cooking pot or stockpot and heat the oil over z medium heat. Add onion and stir-cook until translucent and softened. Add garlic and stir-cook for 1 minute. Add olives, capers, and red pepper, and stir-cook for 1 minute. Mix in cooked kale and sugar. Over a low heat, cover and simmer the mixture for about 8-10 minutes, stirring in between. Add tuna, beans, pepper, and salt. Stir well and serve warm.


Tangy Rosemary Shrimps

PREPARATION TIME: 10 minutes Cooking Time: 10 minutes Servings : 6 INGREDIENTS:

1 large orange, zested and peeled 3 garlic cloves, minced 1 ½ pounds raw shrimp, shells, and tails removed 3 tablespoons olive oil 1 tablespoon chopped thyme 1 tablespoon chopped rosemary ¼ teaspoon black pepper ¼ teaspoon kosher or sea salt

DIRECTIONS:

Take a zip-top plastic bag, add orange zest, shrimps, 2 tablespoons olive oil,

garlic, thyme, rosemary, salt, and black pepper. Shake well and set aside to marinate for 5 minutes. Take a medium saucepan or skillet, add 1 tablespoon olive oil. Heat over medium heat. Add shrimps and stir-cook for 2-3 minutes per side until totally pink and opaque. Slice the orange into bite-sized wedges and add in a serving plate. Add shrimp and combine well. Serve fresh.


Asparagus Salmon


8 3/4-ounce bunch asparagus 2 small salmon fillets 1 ½ teaspoon salt 1 teaspoon black pepper 1 tablespoon olive oil 1 cup hollandaise sauce, low-carb

DIRECTIONS:

Season salmon fillets with salt and black pepper. Take a medium saucepan or skillet, add oil. Heat over medium heat. Add salmon fillets and stir-cook until evenly seared and cooked well for 4-5 minutes per side. Add asparagus and stir cook for 4-5 more minutes. Serve warm

with hollandaise sauce on top.


Sicilian Kale and Tuna Bowl

PREPARATION TIME: 15 minutes Cooking Time: 15 minutes Servings: 6 INGREDIENTS :

1-pound kale 3 tablespoons extra-virgin olive oil 1 cup chopped onion 3 garlic cloves, minced 1 (2.25-ounce) can sliced olives, drained ¼ cup capers ¼ teaspoon crushed red pepper 2 teaspoons sugar 2 (6-ounce) cans tuna in olive oil, undrained 1 (15-ounce) can cannellini beans or great northern beans ¼ teaspoon freshly ground black pepper ¼ teaspoon kosher or sea salt

DIRECTIONS:

Fill a large stockpot three-quarters full of water and bring to a boil. Add the kale and cook for 2 minutes. (This is to make the kale less bitter.) Drain the kale in a colander and set aside. Set the empty pot back on the stove over medium heat and pour in the oil. Add the onion and cook for 4 minutes, stirring often. Add the garlic and cook for 1 minute, stirring often. Add the olives, capers, and crushed red pepper, and cook for 1 minute, stirring often. Add the partially cooked kale and sugar, stirring until the kale is completely coated with oil. Cover the pot and cook for 8 minutes. Remove the kale from the heat, mix in the tuna, beans, pepper, and salt, and serve.

NUTRITION: Calories 265 Fat: 12g Carbs: 13gProtein: 16g

Mediterranean Cod Stew


2 tablespoons extra-virgin olive oil 2 cups chopped onion 2 garlic cloves, minced ¾ teaspoon smoked paprika 1 (14.5-ounce) can diced tomatoes, undrained 1 (12-ounce) jar roasted red peppers 1 cup sliced olives, green or black ⅓ cup dry red wine ¼ teaspoon freshly ground black pepper ¼ teaspoon kosher or sea salt 1½ pounds cod fillets, cut into 1-inch pieces 3 cups sliced mushrooms

DIRECTIONS:

In a large stockpot over medium heat, heat the oil. Add the onion and cook for 4 minutes, stirring occasionally. Add the garlic and smoked paprika and cook for 1 minute, stirring often. Mix in the tomatoes with their juices, roasted peppers, olives, wine, pepper, and salt, and turn the heat up to medium-high. Bring to a boil. Add the cod and mushrooms and reduce the heat to medium. Cover and cook for about 10 minutes, stirring a few times, until the cod is cooked through and flakes easily. Serve.

NUTRITION: Calories: 220 Fat: 8g Carbs: 3gProtein: 28g

Grilled Lemon Shrimp

PREPARATION TIME: 15 minutes Cooking time: 5 minutes Servings: 4 -6 INGREDIENTS:

2 tablespoons garlic, minced ½ cup lemon juice 3 tablespoons fresh Italian parsley, finely chopped ¼ cup extra-virgin olive oil 1 teaspoon salt 2 pounds (907 g) jumbo shrimp (21 to 25), peeled and deveined

DIRECTIONS:

In a large bowl, mix the garlic, lemon juice, parsley, olive oil, and salt. Add the shrimp to the bowl and toss to make sure all the pieces are coated with the marinade. Let the shrimp sit for 15 minutes. Preheat a grill, grill pan, or lightly oiled skillet to high heat. While heating,

thread about 5 to 6 pieces of shrimp onto each skewer. Place the skewers on the grill, grill pan, or skillet and cook for 2 to 3 minutes on each side until cooked through. Serve warm.

NUTRITION: Calories: 402 Fat: 18g Protein: 57g Carbs: 4g

Italian Fried Shrimp


2 large eggs 2 cups seasoned Italian bread crumbs 1 teaspoon salt 1 cup flour 1 pound (454 g) large shrimp (21 to 25), peeled and deveined Extra-virgin olive oil

DIRECTIONS:

In a small bowl, beat the eggs with 1 tablespoon water, then transfer to a shallow dish. Add the bread crumbs and salt to a separate shallow dish; mix well. Place the flour into a third shallow dish. Coat the shrimp in the flour, then egg, and finally the bread crumbs. Place on a

plate and repeat with all of the shrimp. Preheat a skillet over high heat. Pour in enough olive oil to coat the bottom of the skillet. Cook the shrimp in the hot skillet for 2 to 3 minutes on each side. Take the shrimp out and drain on a paper towel. Serve warm.


Cod Saffron Rice


4 tablespoons extra-virgin olive oil, divided 1 large onion, chopped 3 cod fillets, rinsed and patted dry 4½ cups water 1 teaspoon saffron threads 1½ teaspoons salt 1 teaspoon turmeric 2 cups long-grain rice, rinsed

DIRECTIONS:

In a large pot over medium heat, cook 2 tablespoons of olive oil and the onions

for 5 minutes. While the onions are cooking, preheat another large pan over high heat. Add the remaining 2 tablespoons of olive oil and the cod fillets. Cook the cod for 2 minutes on each side, then remove from the pan and set aside. Once the onions are done cooking, add the water, saffron, salt, turmeric, and rice, stirring to combine. Cover and cook for 12 minutes. Cut the cod up into 1-inch pieces. Place the cod pieces in the rice, lightly toss, cover, and cook for another 10 minutes. Once the rice is done cooking, fluff with a fork, cover, and let stand for 5 minutes. Serve warm.


Thyme Whole Roasted Red Snapper


1 (2 to 2½ pounds / 907 g to 1.1 kg) whole red snapper, cleaned and scaled 2 lemons, sliced (about 10 slices) 3 cloves garlic, sliced 4 or 5 sprigs of thyme 3 tablespoons cold salted butter, cut into small cubes, divided

DIRECTIONS:

Preheat the oven to 350ºF (180ºC). Cut a piece of foil to about the size of your baking sheet; put the foil on the baking sheet. Make a horizontal slice through the belly of the fish to create a pocket. Place 3 slices of lemon on the foil and the fish on top of the lemons. Stuff the fish with the garlic, thyme, 3 lemon slices and butter. Reserve 3 pieces

of butter. Place the reserved 3 pieces of butter on top of the fish, and 3 or 4 slices of lemon on top of the butter. Bring the foil together and seal it to make a pocket around the fish. Put the fish in the oven and bake for 45 minutes. Serve with remaining fresh lemon slices.


Classic Escabeche


1 pound (454 g) wild-caught Spanish mackerel fillets, cut into four pieces 1 teaspoon salt ½ teaspoon freshly ground black pepper 8 tablespoons extra-virgin olive oil, divided 1 bunch asparagus, trimmed and cut into 2-inch pieces 1 (13¾-ounce / 390-g) can artichoke hearts, drained and quartered 4 large garlic cloves, peeled and crushed 2 bay leaves ¼ cup red wine vinegar ½ teaspoon smoked paprika

DIRECTIONS:

Sprinkle the fillets with salt and pepper and let sit at room temperature for 5 minutes. In a large skillet, heat 2 tablespoons olive oil over medium-high heat. Add the fish, skin-side up, and cook 5 minutes. Flip and cook 5 minutes on the other side, until browned and cooked through. Transfer to a serving dish, pour the cooking oil over the fish, and cover to keep warm. Heat the remaining 6 tablespoons olive oil in the same skillet over medium heat. Add the asparagus, artichokes, garlic, and bay leaves and sauté until the vegetables are tender, 6 to 8 minutes. Using a slotted spoon, top the fish with the cooked vegetables, reserving the oil in the skillet. Add the vinegar and paprika to the oil and whisk to combine well. Pour the vinaigrette over the fish and vegetables and let sit at room temperature for at least 15 minutes, or marinate in the refrigerator up to 24 hours for a deeper flavor. Remove the bay leaf before serving.


Olive Oil-Poached Tuna


1 cup extra-virgin olive oil, plus more if needed 4 (3- to 4-inch) sprigs fresh rosemary 8 (3- to 4-inch) sprigs fresh thyme 2 large garlic cloves, thinly sliced 2 (2-inch) strips lemon zest 1 teaspoon salt ½ teaspoon freshly ground black pepper 1 pound (454 g) fresh tuna steaks (about 1 inch thick)

DIRECTIONS:

Select a thick pot just large enough to fit the tuna in a single layer on the bottom.

The larger the pot, the more olive oil you will need to use. Combine the olive oil, rosemary, thyme, garlic, lemon zest, salt, and pepper over medium-low heat and cook until warm and fragrant, 20 to 25 minutes, lowering the heat if it begins to smoke. Remove from the heat and allow to cool for 25 to 30 minutes, until warm but not hot. Add the tuna to the bottom of the pan, adding additional oil if needed so that tuna is fully submerged, and return to medium-low heat. Cook for 5 to 10 minutes, or until the oil heats back up and is warm and fragrant but not smoking. Lower the heat if it gets too hot. Remove the pot from the heat and let the tuna cook in warm oil 4 to 5 minutes, to your desired level of doneness. For a tuna that is rare in the center, cook for 2 to 3 minutes. Remove from the oil and serve warm, drizzling 2 to 3 tablespoons seasoned oil over the tuna. To store for later use, remove the tuna from the oil and place in a container with a lid. Allow tuna and oil to cool separately. When both have cooled, remove the herb stems with a slotted spoon and pour the cooking oil over the tuna. Cover and store in the refrigerator for up to 1 week. Bring to room temperature to allow the oil to liquify before serving.


Fideos with Seafood

PREPARATION TIME: 15 minutes Cooking time : 20 minutes Servings: 6-8 INGREDIENTS:

2 tablespoons extra-virgin olive oil, plus ½ cup, divided 6 cups zucchini noodles, roughly chopped (2 to 3 medium zucchini) 1 pound (454 g) shrimp, peeled, deveined and roughly chopped 6 to 8 ounces (170 to 227 g) canned chopped clams, drained 4 ounces (113 g) crab meat ½ cup crumbled goat cheese ½ cup crumbled feta cheese 1 (28-ounce / 794-g) can chopped tomatoes, with their juices 1 teaspoon salt 1 teaspoon garlic powder ½ teaspoon smoked paprika ½ cup shredded Parmesan cheese

¼ cup chopped fresh flat-leaf Italian parsley, for garnish

DIRECTIONS:

Preheat the oven to 375ºF (190ºC). Pour 2 tablespoons olive oil in the bottom of a 9-by-13-inch baking dish and swirl to coat the bottom. In a large bowl, combine the zucchini noodles, shrimp, clams, and crab meat. In another bowl, combine the goat cheese, feta, and ¼ cup olive oil and stir to combine well. Add the canned tomatoes and their juices, salt, garlic powder, and paprika and combine well. Add the mixture to the zucchini and seafood mixture and stir to combine. Pour the mixture into the prepared baking dish, spreading evenly. Spread shredded Parmesan over top and drizzle with the remaining ¼ cup olive oil. Bake until bubbly, 20 to 25 minutes. Serve warm, garnished with chopped parsley.


Shrimp Pesto Rice Bowls


1 pound (454 g) medium shrimp, peeled and deveined ¼ cup pesto sauce 1 lemon, sliced 2 cups cooked wild rice pilaf

DIRECTIONS:

Preheat the air fryer to 360ºF (182ºC). In a medium bowl, toss the shrimp with the pesto sauce until well coated. Place the shrimp in a single layer in the air fryer basket. Put the lemon slices over the shrimp and roast for 5 minutes. Remove the lemons and discard. Serve a quarter of the shrimp over ½ cup wild rice with some favorite steamed vegetables.


Salmon with Tomatoes and Olives


2 tablespoons olive oil 4 (1½-inch-thick) salmon fillets ½ teaspoon salt ¼ teaspoon cayenne 1 teaspoon chopped fresh dill 2 Roma tomatoes, diced ¼ cup sliced Kalamata olives 4 lemon slices

DIRECTIONS:

Preheat the air fryer to 380ºF (193ºC). Brush the olive oil on both sides of the

salmon fillets, and then season them lightly with salt, cayenne, and dill. Place the fillets in a single layer in the basket of the air fryer, then layer the tomatoes and olives over the top. Top each fillet with a lemon slice. Bake for 8 minutes, or until the salmon has reached an internal temperature of 145ºF (63ºC).


Baked Trout with Lemon


4 trout fillets 2 tablespoons olive oil ½ teaspoon salt 1 teaspoon black pepper 2 garlic cloves, sliced 1 lemon, sliced, plus additional wedges for serving

DIRECTIONS:

Preheat the air fryer to 380ºF (193ºC). Brush each fillet with olive oil on both sides and season with salt and pepper. Place the fillets in an even layer in the air fryer basket. Place the sliced garlic over the tops of the trout fillets, then top the garlic with

lemon slices and cook for 12 to 15 minutes. Serve with fresh lemon wedges.


Shrimp and Pea Paella


2 tablespoons olive oil 1 garlic clove, minced ½ large onion, minced 1 cup diced tomato ½ cup short-grain rice ½ teaspoon sweet paprika ½ cup dry white wine 1¼ cups low-sodium chicken stock 8 ounces (227 g) large raw shrimp 1 cup frozen peas ¼ cup jarred roasted red peppers

DIRECTION

Heat the olive oil in a large skillet over medium-high heat. Add the garlic and onion and sauté for 3 minutes, or until the onion is softened. Add the tomato, rice, and paprika and stir for 3 minutes to toast the rice. Add the wine and chicken stock and stir to combine. Bring the mixture to a boil. Cover and set heat to medium-low, and simmer for 45 minutes Add the shrimp, peas, and roasted red peppers. Cover and cook for an additional 5 minutes. Season with salt to taste and serve.


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