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Published by Evaggelia, 2019-06-01 00:29:17

Blue's Secret Recipes from the Sea

Blue's Secret Recipes from the Sea

A collection of seafood recipes, with sustainable fishing in mind:

Blue’s Secret Book of Recipes

A collaborative ebook as part of the eTwinning project SEA of Wonders 2018-19

Blue’s Recipes

Dear Foodies,

Along his journey, Blue met a lot of great chefs from different countries who shared their local recipes with him. These chefs
are students and teachers who have marine environment at heart, who created or sourced these recipes with sustainable
fishing at heart.

Do try these recipes and share them with your loved ones. Food brings people together, in this case for a brilliant cause too.

Yours truly,
The SEA of Wonders eTwinning Team xxx

Malta - Healthy Lampuki (Dolphin Fish) Wraps

This recipe has been created by our students from St. Thomas More College,
Middle School Tarxien, class Diamond Emerald, for this project.
Ingredients:
2 lampuki fillets, bones removed and lightly fried.
1 tablespoon capers, 2 tablespoon chopped black olives
Lettuce leaves
Cherry tomatoes
1 wrap.
Preparation:
Lightly fry the lampuki and make sure all bones have been removed. Cut into small pieces and let it cool. In the meantime
cover the wrap with lettuce leaves, chopped olives and capers, sliced cherry tomatoes. Add lampuki and roll the wrap to
close it.

Dolphin fish is mostly abundant between September and November. Try to eat the larger fish rather than the smaller ones
to help keep it sustainable.

Recipes from the SPANISH SEA - Mediterranean

Sole meunière

Ingredients 6 tbsp plain flour 3 tbsp light olive oil or sunflower oil 85g butter Llemon juice capers

● 4 fillets sole, skin-on (about 140g/5oz each)

Instructions

1. Put the fish in a large bowl, and mix it with the flour (seasoned with a little salt and black pepper previously).
2. Shake off any excess of flour before heating the fish with the oil in the frying pan.
3. Cook the fish for 2 minutes. Firstly, cook one side of the fish and then turn it with a spatula.
4. Now cook the other side of the fish for 1-2 minutes until golden.
5. Remove the fish to a plate.
6. Wipe out the pan with kitchen paper and add butter. Heat it and wait until the butter melts.
7. Put the fish again and cook it until it begins to turn a light brown.
8. Finally mix the fish with lemon juice and capers and serve immediately

Recipes FROM FRANCE

Boil water with salt. Put the pasta in.
Once cooked, strain them.
Cut the salmon in dice and fry it in a pan with a little oil,
salt and pepper. Add some whipped cream and shive.
Mix the sauce with the pasta.

Recipes from the SPANISH SEA - Mediterranean

HAKE IN GREEN SAUCE Ingredients

- 4 hake in slices. 125 g onion. 2 garlic cloves.100 ml white wine.200 ml fish broth. 10 g
wheat flour.

- Olive oil. Salt. Fresh parsley (in abundance).

Fry the garlic if burned and the crushed onion for a few minutes. When they are done we add
the flour an a little white wine.
Once it has thickened a little, add the parsley and the fish broth. It must be removed so that
they do not form lumps and let it about ten minutes.
Once everything is well mixed, put the hake and leave it on a medium heat for a few minutes
with the casserole covered.

And it will be ready to eat.

Recipes from the SPANISH SEA - Mediterranean

Marseillaise Sea Bream

Ingredients:
4 filets of sea bream
1 purple onion
1 onion clove
2 or 3 tomatoes
1 tbls of capers
2 achovy fillets
1 tbls Black pitted olives
½ lemon
1 glass of whilte wine
oregano
parsley

Recipes from the SPANISH SEA - Mediterranean

1. We are looking for a source for a large oven, which fit the 4 steaks, and lightly greased with extra virgin olive oil.
2. We wash the vegetables. Chop the onion in thin julienne, so it will cook enough in the oven. We cut the tomatoes into thin slices too. Chop the garlic

well.
3. We put the oven to preheat, 10 minutes at 200º C.
4. Place an onion base in the dish and add the chopped garlic evenly. We salt to taste and water with a stream of extra virgin olive oil. Place the sliced tomato

on it. We salted again and spread dried oregano to our liking. Do not miss out as it is a spice with an intense flavor.
5. We bake in the center tray, between 12-15 minutes, depending on the power of your oven. In this way we are cooking the vegetables before adding

the fish.
6. After a while, we salted the fish fillets. We place them on the vegetable bed, with the skin facing down. We water the fish with the juice of half a

lemon and pour the glass of wine in the fountain. The final touch is given by putting a few capers, and the black olives cut into slices.
7. We return to introduce the source and bake again, this time we will reach 10 minutes. For the thickness of the fillets it will be sufficient, remaining

at its optimum point. As with other foods, you can enjoy their flavor more if they are not overcooked.

Recipes from the SPANISH SEA - Mediterranean

Red Sea Bream

Ingredients

-3 potatoes,peeled and cut into tick slices.
-5 spoonful olive oil .
-1 onion sliced.
-1 garlic cloved, chooped.
-1 large green pepper,seeds removed,sliced.
-300 g,tomatoes,skinned and chooped.

Recipes from the SPANISH SEA - Mediterranean

All Cremat ( Burnt garlic) with shrimps from Vilanova

INGREDIENTS:
● 12 bigs shrimps from Vilanova
● 15-20 garlic peeled cloves
● olive Oil
● 4 ripe tomato, peeled and minced
● 2 teaspoon of nyora pulp
● 1 teaspoon of red pepper
● 6 medium potatoes, cut slips
● 1 litre and 1/4 de litre of clear of fish(fumet de peix) or water
● 1 teaspoon of brandy or rum

Recipes from the SPANISH SEA - Mediterranean

We will put oil in a pan and we will spread the garlic just to the point that it is not burned.
We remove them and leave them in a mortar.
• Let's add the chopped tomato and while weighing the fried garlic in the mortar, add this
pasta to the tomato, let it simmer. We add a good glass of white, dry wine and nyora pulp and
red pepper.
• Next we throw the potatoes cut and give a couple of laps. Add the clear or water and let it
cook for about 18-20 minutes (depends on the potato).
• While the potatoes are cooked, put some oil in a pan and mark the prawns in the two corners,
if it can be salt Maldon. Here we throw the fingerprint and flame it. We removed it from the
fire.
• When the potatoes are cooked, add the shrimp and juice that they have left when flamed.
• We remove the pan from the heat and occasionally squeeze the pan so that the prawns leave
their juice and mix with the potatoes.
• It is worth eating this dish after a while, when all the tastes have been mixed. Then, just
have to warm it up a bit.

Recipes from the SPANISH SEA - Mediterranean

Esqueixada de bacallà is like a salad but made of cod, a type of fish that it has a
lot of vitamins and proteins, it has a grey skin that we have to take off and
throw it into the rubbish.
Ingredients: cod, tomatoes, green pepper, red pepper onion, oil, vinegar and salt..
- We have to grate tomatoes, green pepper, red pepper, onion while we are
defrosting the cod.
- put all the ingredients in a plate with the grated cod, then put the vinegar, the
oil and the salt

Recipes from the SPANISH SEA - Mediterranean

INGREDIENTS:

● 1 golden fish 1 leaf of thyme 1 leaf of laurel 1 potato 1 tomato
● 1-2 teeth of garlic A half of a glass of wine olive oil salt and pepper
● 1 lemon
● We start by lighting the oven at 235 ° C to warm it up.

As we have told the fishmonger to clean the gilthead breams, we will have them without debris
and scales, and we will only have to wash them under the tap. Once washed, we dry them well
inside and out.
Fill each golden fish with a bay leaf and sprigs of thyme, or any other aromatic herb that we
feel like.
We need a source or container suitable for the oven that fits the 4 golden ones, and that is
deep.
We peel the potatoes and cut them in slices. With these slices we cover the base of the source
or tray, and season them with a little salt. On top of the potatoes we place the tomatoes,
skinless and cut into halves, quarters or eighths, depending on their size, which we will also
spend on seasoning.

Recipes from the SPANISH SEA - Mediterranean

Season the fish lightly with salt and black pepper, and place the lemon slices on top of each bream. We
introduce the fish in the oven and lower the temperature immediately to 180 ° C.

We will have it in the oven for approximately 40-50 minutes, but we must be aware of the cooking
because a last cooking fish is like a espadrille. If we see that it is very dry, we water it with the liquid
underneath it.

To check the cooking, introduce a knife to see if the fish comes off the thorns well. Another sign that
the fish is cooked is when the lemon slices begin to brown.

Serve each gilt accompanied by tomatoes, garlic and potatoes, washed down with the sauce that will be
left in the background.

Recipes from the SPANISH SEA - Mediterranean

SOLE

Ingredients:

· 1/2 cup all purpose flour
· 4 sole fillets (each about 3 to 4 ounces)
· Coarse kosher salt
· Freshly ground black pepper
· 2 tablespoons vegetable oil or canola oil
· 2 tablespoons (1/4 stick) unsalted butter

Recipes from the SPANISH SEA - Mediterranean

Recipe:

Place flour in pie dish. Rinse fish; pat with paper towels. Sprinkle both sides of fish with coarse salt and freshly
ground pepper. Dredge fish on both sides with flour; shake off excess. Place on platter.
Heat oil in large skillet over medium-high heat until oil is hot and shimmers. Add butter; quickly swirl skillet to coat. When
foam subsides, add fish and cook until golden on bottom, 2 to 3 minutes. Carefully turn fish over and cook until opaque
in center and golden on bottom, 1 to 2 minutes. Divide fish between 2 warmed plates; tent with foil. Pour off drippings
from skillet; wipe with paper towels.

Here we say “Bon Profit!”

Recipes from the AEGEAN SEA- GREEK

Baked Fresh Sardines
Recipe Ingredients:
2 s fresh sardines, cleaned and split
Salt, to taste
Pepper, to taste
1 recipe ladolemono
2 tablespoons fresh, chopped parsley

Recipes from the AEGEAN SEA- GREEK

How to Bake Fresh Greek Sardines:
Preheat the oven to 180 degrees .
Spray a baking sheet with nonstick cooking spray.
Sprinkle each sardine with salt and pepper.
Prepare the ladolemono according to the recipe instructions.
Brush each sardine on both sides and in the middle.
Arrange the sardines on the baking sheet and place in the center of the oven.
Bake until cooked all the way through. This should take about 30 minutes.
Sprinkle sardines with parsley just before serving.

Recipes from the AEGEAN SEA- GREEK

Fried squid (kalamari)
Recipe Ingredients:
1 kilo small squid pieces
Flour, to dip squid pieces as needed
Olive oil for frying, amount as needed
Salt, and Lemon juice, to taste
Wash the squid and drain well. Dunk in the flour. Fill a deep frying pan 3/4 of the way full with olive oil and heat on medium for several minutes.
Fry each piece of squid in the olive oil until golden brown. This should take about 2 minutes.
Remove the fried squid from the heat and drain on sheets of paper towels. Sprinkle with lemon juice and dust with salt, to taste. You can also serve
the fried with tzatziki sauce .

Recipes from the AEGEAN SEA- GREEK

Greek Fish Soup
Recipe Ingredients:
1/4 cup Greek olive oil
2 large onions, chopped
3 potatoes,chopped
1 large carrot, peeled and chopped
5 glasses of water
2 teaspoons salt
1/2 teaspoon black pepper
1 kilo whitefish cut into pieces
Instructions
Pour the water into a large pot and set the heat to medium. Add the onions , potatoes and carrots and bring to a boil until
they soften. Add the salt , pepper ,olive oil and the fish just for 5 minutes . When served sprinkle with lemon juice.

Recipies from the aegean sea-Greek, 1rst high sch.of markopoulo

Baked fish with tomatoes and capers
⅓ cup olive oil
1 small red onion
2 large tomatoes
10 garlic gloves
½ tbsp cayenne pepper, salt, Zest of 1 limon, ⅓ cup golden raisings, Mint for garnish,
1 1/2 ld white fish fillet
Prepare the tomato and capers sause, put all and bake in 400 degrees F for 15-18 minutes. Serves with greek potatoes.

Greek Bacalaos -1rst high school of Markopoulo

You put bacalaos for two days in water.Then you cut into
pieces and you put in flour, sault, sugar, beer, bekin
powder. Then you put oil on the oven and after a few minute
it’s ready.

Bacalaos, Some flour, sault, sugar, beer, bekin powder, oil

Soupe with fish-1rst high school of Markopoulo

Place fish, leaf of celery in a large pot. Put potatoes,
carrots and cover with water for half an hour.Discard
vegetables and fish and put some rice for 20 minutes.Beat
the eggs with lemon juice and start adding the fish to the
bitten eggs.

Greek SQUID-1RST HIGH SCHOOL OF mARKOPOULO

2 pounds small squid and put ½ of oil into a frying
pan.Dredge the squid into the flour.Add the squid to the pan
when it the oil is hot. When they are crisp and golden brown
remove them and put on paper towels. Serve with lemon
wedges.

Recipes from Italy - Venice - the Adriatic sea

Sarde in saor

The saôr method is a typical Venetian Lagoon preparation
dating back to pre-refrigeration times, cooks needed to
mask the unpleasant aroma of not properly fresh fish.
Anchovies and small fried sole are prepared in the same
way. It is a truly delicious dish that we recommend
preparing in abundance: after two or three days, when the
flavours are all well blended, it tastes even better.

Sarde in saor - Venetian dish

Ingredients 600 g fresh sardines, eviscerated
and scaled, heads and tails removed 50 g
sultanas 50 g pine nuts 2 white onions,
weighing 400 g total 2 tbsp. extra-virgin olive
oil Olive or peanut oil for frying 300 g good
quality white wine vinegar 1 handful of flour
for dredging A pinch of whole black
peppercorns 1/2 glass white wine 2 or 3 cloves 1
tsp coriander seeds Salt

Recipes from Italy - Venice - the Adriatic sea

InSTRUCTIONS: Ask your fishmonger to wash the sardines (or soles)

accurately, gut them, scale them, take the heads off. At home, rinse them in
fresh water and lay them well on paper towel. Soak the raisins in the wine
for at least 30 minutes. Heat oil in a 4-qt. pan over medium-high heat. Add
onion; cook until browned, 10–12 minutes. Add vinegar, reduce heat to
medium-low, and cook until soft, 6–8 minutes. Stir in raisins, nuts, and salt
and pepper; let cool. Drench the sardines in flour (I do this by placing flour
in a plastic bag. I add the fillets and shake the bag), and fry them in hot oil
for about 3 minutes or until slightly golden. Drain them well on paper towel
and salt them. When both the fish fillets and the onion marinade have cooled
off, start layering them in a serving pan: start with a layer of onions, then a
layer of fish), then again onions, fish, etc to end with the onions. Seal with
plastic wrap or foil, and refrigerate for al least 1 or 2 days before eating. It
actually tastes even better before 4 or 5 days, and I’m told that with this
preparation you could even forgo the refrigeration……

Recipes from Italy - Venice - the Adriatic sea

Venetian Fish Soup

Step 1 Put the shrimp shells and the water in a small pot; bring the water to a boil. Reduce the heat and simmer, covered, for 15 minutes.
Strain the shrimp stock into a bowl. Discard the shells.

Step 2 In a large pot, heat the oil over moderate heat. Add the carrots, onions, fennel, celery, and garlic; cook, stirring occasionally, until the
vegetables start to soften, about 5 minutes. Add the wine; cook until it almost evaporates, about 5 minutes. Stir in the shrimp stock, clam juice,
tomatoes, red-pepper flakes, 4 tablespoons of the parsley, the thyme, salt, and bay leaves. Bring to a boil. Reduce the heat and simmer, partially
covered, for 25 minutes. Taste for salt and, if needed, add more. Remove the bay leaves.

Step 3 Add the fish, shrimp, the remaining tablespoon parsley, and the pepper to the pot and bring to a simmer. Simmer until the fish and
shrimp are just done, about 2 minutes.

Suggested Pairing Tomato-based fish dishes are just fine with red wine. Here, a refreshingly light and fruity Bardolino from the Veneto will be
perfect.



Recıpes from the turkısh seas-MedIterranean

Steamed Sea bass with Vegetables-(Sebzeli Levrek Bugulama)

This delicious steamed sea bass stew with vegetables, Levrek Bugulama, is healthy, easy
and makes a complete meal with all the fresh vegetables in it. Tomatoes, onions and green
bell or pointy peppers add a lovely, clean flavor in their own juice. Slices of lemon and
parsley also add a delicious, refreshing taste to this all in one pot, healthy dish, packed
with flavor. You can use any other white fish fillet of your choice.

MÜGE GÖKTEPE-ALEMDAĞ EMLAK KONUT SECONDARY SCHOOLL
AFİYET OLSUN:)))

Ingredients

● 4 fillets of sea bass – or any other white fish of your choice-
● 1 red onion onion, quartered and thinly sliced
● 3 cloves of garlic, crushed and finely chopped
● 3 medium tomatoes, quartered and thinly sliced
● 2 green bell peppers or pointy peppers, deseeded and sliced in stripes
● 15 ml / 1 tbsp. lemon juice
● 1 lemon, sliced thinly
● 4 fl. oz./ ½ cup water
● 60 ml / 4 tbsp. olive oil
● Salt and ground black pepper to taste
● 5ml/1 tsp red pepper flakes – optional to serve
● Handful of flat leaf parsley, coarsely chopped – to decorate

Instructions

1. Heat olive oil in a large, heavy pan. Stir in the chopped onions and peppers. Sauté
until soft, for 3-4 minutes. Add the chopped garlic, lemon juice and water. Cover
and cook over medium to low heat another 5 minutes. Turn the heat off.

2. Place the fish fillets over the cooked vegetables. Spread the sliced tomatoes and
lemon over the fish. Season with salt and freshly ground black pepper.

3. Cover and cook over medium to low heat for 8 to 10 minutes (please check the
cooking time required for the fish of your choice at its packaging, take care not to
overcook the fish.)

4. Once cooked, sprinkle the chopped parsley over and serve hot. You can serve
steamed potatoes or this delicious baked potatoes, peppers, red onion and olives
with cumin and red pepper flakes at my blog, by the side.

Recipes from the portuguese seas - Atantic Ocean...

COD and OCTOPUS

AT Christmas!

Bom proveito! Bom apetite!

What is Costa da Caparica famous
for?

Tradition of Cod at Christmas in Portugal

Salt cod (bacalhau) has been a staple in Portugal since the explorers
began fishing off the coast of Newfoundland in the 15th century.

Protein-rich and abundant in those days, it became the explorers’
“faithful friend” during their voyages of discovery and became popular
back home.

There are countless ways to prepare salt cod (365 ways) Bacalhau is
omnipresent in Portuguese cuisine and is a traditional Christmas food.

Tradition of Cod at Christmas in Portugal

The tradition of eating cod at Christmas supper dates back to the Middle
Ages, when people had to observe the discipline of fasting, according to
the Catholic calendar.

As it was not possible to eat meat, the Portuguese began to consume
salt cod since it could reach the inland in good conditions thanks to its
simple conservation method.

The fasting disappeared over the centuries, but the pleasure of eating
cod became a tradition on Christmas eve.

Boiled Cod With Potatoes - Bacalhau Cozido Com Batatas

Ingredients:
5 dried cod slices
1 kg potatoes
1 large cabbage
4 eggs
4 garlic cloves, sliced finely
olive oil
salt and vinegar
Preparation:
After soaking the dried salt cod for several hours to desalinate , boil them for about 5 to 10 minutes.
Peel the potatoes, cut them in half and boil with the eggs. In a separate saucepan, boil the cabbage.
Meanwhile heat the olive oil with the garlic. Remove the garlic slices as soon as the oil begins to simmer and add
vinegar.
Arrange the fish, hard-boil eggs and cabbage on a platter. Serve immediately piping hot with the sauce.

Note: You can boil the cod along with the potatoes and add carrots to the dish

Boiled Cod With Potatoes - Bacalhau Cozido Com Batatas

Ingredients:

1/2 pounds of salted cod, cut in 4 pieces 2 onions, peeled and sliced thin

1 3/4 cups milk 1/2 cup of heavy cream

4 tablespoons Portuguese olive oil (you should be able to find some locally)

1/2 pound of potatoes, peeled and sliced 3 tablespoons of regular flour

1/4 cups of water 3 tablespoons of unsalted butter

1/2 tablespoon of pepper 3 tablespoons shredded cheese

Preparation:
After soaking the dried salt cod for several hours to desalinate , boil them for about 5 to 10 minutes.
Peel the potatoes, cut them in half and boil with the eggs. In a separate saucepan, boil the cabbage.
Meanwhile heat the olive oil with the garlic. Remove the garlic slices as soon as the oil begins to simmer and add
vinegar.
Arrange the fish, hard-boil eggs and cabbage on a platter. Serve immediately piping hot with the sauce.

Note: You can boil the cod along with the potatoes and add carrots to the dish

Tradition of Octopus At Christmas in Portugal

In the north of Portugal (Alto Douro and Trás-os-Montes), mainly near the
Spanish border, the octopus replaces the cod on Christmas Eve. Salazar
tried to stop this tradition to protect the Portuguese cod fishing fleet, but
people always found a way to bring the octopus to the Christmas table, a
tradition that came from Galicia.

Baked Octopus with Potatoes - Polvo Assado Com batatas

Ingredients: 1 chilli
1 octopus 1 cup olive oil
6 unpeeled potatoes 1 sprig parsley
1 large onion (chopped) salt and pepper
2 garlic cloves

Preparation:
Wash and put the octopus into the boiling water and let cook on medium heat until the octopus is tender.
Meanwhile, place the potatoes in a deep baking dish and season with salt and pepper to taste. Top with the raw chopped
onion and olive oil and cook for about 30 minutes.
Saute remaining chopped onion, red pepper and garlic in olive oil for about 2 minutes. Add the vinegar and cook for a
minute. Set aside.
When octopus is cooked, drain and place in the pan with the potatoes and cover with pan juices. Cook until the potatoes
are fully cooked and the flavors are well incorporated.
Garnish with parsley, olive oil and vinegar if desired.

Sweet rice - Arroz doce

Ingredients:

4 cups of water 1 lemon peel

2 Tbsp Butter (salted or unsalted- I prefer salted)

1/2 Tsp salt 1 cup of short grain rice

2 cups of very hot milk

1 1/4 cups of sugar 5 egg yolks

Cinnamon for garnish

Preparation:
In a saucepan, bring water, lemon peel, butter and salt to a boil. When it is boiling add the rice and reduce heat to a simmer for about
25 minutes or until almost all the water has been absorbed then add the hot milk. Continue to let simmer for about 5 minutes then add
the sugar.
In a separate bowl, beat the egg yolks together and add a few tablespoons of the rice mixture to temper the eggs. Add the egg mixture
quickly into the saucepan. Let the rice continue to simmer for about 10 minutes to allow rice to thicken. The rice should not completely
absorb the liquid is should form a nice creamy consistency. Remove lemon peel and transfer to one large serving dish or ramekins and
garnish with cinnamon.
Enjoy your Arroz Doce!
-Love from Portugal
Miguel Rosalino - student

RECIPES FROM THE ITALIAN SEA - Sicily -THE MEDITERRANEAN SEA

Tuna with white beans and artichokes

Ingredients:

4 x 180g tuna steaks
300g cooked cannellini beans
10 cherry tomatoes, halved
4 marinated artichoke hearts, sliced
2 shallots, finely chopped
1 tbsp chopped chives
1 tsp chopped rosemary
extra virgin olive oil
Salt and freshly ground black pepper
Lemon slices, to garnish
Rosemary sprigs, to garnish

For the marinade 4 tbsp olive oil - 1 lemon, zest and juice -1/2 tsp chilli flakes

Method

1. For the marinade, combine the olive oil, lemon zest and juice with the chilli flakes. Marinade the tuna
steaks in this for about half an hour, turning from time to time.

2. Meanwhile, combine the cannellini beans, tomatoes, artichoke hearts, shallots, chives and rosemary in
a bowl. Drizzle over some olive oil and season to taste.

3. H eat some olive oil in a frying pan over a medium-high heat. Drain the tuna from the marinade, pat dry,
season and sear in the frying pan for 2–3 minutes on each side. The tuna should still be medium soft to
the touch in the centre.
4. Transfer some bean salad to each plate and place a tuna steak on top. Place a lemon slice and a sprig
of rosemary on top of the tuna steak and serve.

RECIPES FROM THE ITALIAN SEA -Sicily - THE MEDITERRANEAN SEA

Baked Fish Recipe with Tomatoes and Capers

Ingredients

● 1/3 cup extra virgin olive oil
● 1 small red onion, finely chopped
● 2 large tomatoes, diced (3 cups diced tomatoes. Use quality canned tomatoes, if you like)
● 10 garlic cloves, chopped
● 1 1/2 tbsp capers
● Salt and pepper
● 1/3 cup golden raisins
● 1 1/2 lb white fish fillet such as cod fillet or halibut fillet (wild, if possible)
● Juice of 1/2 lemon or more to your liking
● Zest of 1 lemon
● Fresh parsley or mint for garnish

1. Prepare the tomato and capers sauce. In a medium saucepan, heat extra virgin olive oil over medium-high heat until
shimmering but not smoking. Add onions, cook for 3 minutes until it begins to turn gold in color, tossing regularly. Add
tomatoes, garlic, spices, pinch of salt (not too much) and pepper, capers, and raisins. Bring to a boil, then turn heat
down to medium-low and let simmer for 15 minutes or so.

2. Heat oven to 400 degrees F.
3. Pat fish dry and season with salt and pepper on both sides.
4. Pour 1/2 of the cooked tomato sauce into the bottom of a 9 1/2″ x 13″ baking dish. Arrange the fish on top. Add

lemon juice and lemon zest, then top with the remaining tomato sauce.
5. Bake in 400 degrees F heated-oven for 15 to 18 minutes or until fish is cooked through and flakes easily (do not

over-cook). Remove from heat and garnish with fresh parsley or mint to your liking.
6. Serve hot with Mediterranean grilled zucchini, potatoes, or rice. (See other suggestions for sides or salads up in the

post)

RECIPES FROM THE ITALIAN SEA -Sicily - THE MEDITERRANEAN SEA

Mediterranean fish stew

Ingredients

● 2 onions, peeled and chopped
● 1 tbsp olive oil
● 2 garlic cloves, peeled and sliced
● Large pinch crushed chilli flakes
● 400g ripe tomatoes, chopped
● 4 medium potatoes, peeled and cut into cube
● 1 glass (about 200ml) white wine
● 300ml fish stock (made with 1 stock cube)
● 4 co-operative loved by us salmon fillets
● 300g co-operative loved by us prawns
● 25g fresh parsley, chopped

Method

1. Slice a ciabatta into big slices, rest on a baking tray, rub with garlic and drizzle with oil, bake for 30 minutes
2. Gently soften the onions in the oil for 15 minutes, add the garlic, chilli and tomatoes and cook on a medium heat until

they are pulpy
3. Add the potatoes, white wine and fish stock and leave to bubble for 15-20 minutes
4. Add the fish and prawns and cover and cook for a few minutes until just cooked. Sprinkle over the parsley, if using,

and serve

Recipes from the mediterranean sea

From Handaq Middle school, we present:

Tuna, avocado and quinoa Salad

Ingredients:

· 100g quinoa
· juice 1 lemon
· 120g can tuna
· 1 avocado
· 200g cherry tomatoes on the vine, halved
· 50g feta
· 50g baby spinach
· 2 tbsp mixed seeds, toasted

Recipes from the Mediterranean sea

Tuna, avocado and quinoa Salad

Method:

1. Rinse the quinoa under cold water. Tip into a
saucepan, cover with water and bring to the boil.
Reduce the heat and simmer for 15 mins until the
grains have swollen but still have some bite. Drain,
then transfer to a bowl to cool slightly.

2. Meanwhile, in a jug, combine the oil, lemon juice and
vinegar with some seasoning.

3. Once the quinoa has cooled, mix with the dressing
and all the remaining ingredients and season. Divide
between plates or lunch boxes.


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