STEAMED COD ROSEMARY WITH MINCED GARLIC – PARSLEY – LEMON IN WHITE WINE TOPPED WITH SAUCE OF GROUND ALMONDS – MARINARA – GREEN OLIVES – POWDERED ONION AND SERVED WITH BROCCOLI FLORETS SEASONED WITH GARLIC – LEMON – EXTRA VIRGIN OLIVE OIL

Three recipes for this superb entrée adapted from Edward Giobbi, but you can prepare it all very quickly and in 30 minutes have a gourmet dinner on the table. . .

For 2:

The cod:

–cod fillet (size of 2 decks of cards, one-half pound)

–rosemary (dried, 1 teaspoon)

–parsley (dried; 2 teaspoons)

–lemon juice (3 squirts)

–minced garlic (1 tablespoon)

–salt and pepper to taste

–extra virgin olive oil to taste

–white wine (one-eighth cup)

The almond sauce:

–3 tablespoons of ground almonds

–marinara sauce (I used Bertoli’s garlic and basil; 3 tablespoons)

–green olives (10, drained)

–powdered onion (1 teaspoon)

–extra virgin olive oil (1 tablespoon)

The broccoli side:

–florets from 1 bunch of broccoli

–lemon juice (3 squirts)

–minced garlic (1 tablespoon)

–salt and pepper to taste

–extra virgin olive oil to taste

1 – Prepare the almond sauce first. Grind almonds in a food processor. Place ground almonds, marinara sauce, extra virgin olive oil, powdered onion in a small mixing bowl and stir well. Then add the olives and stir gently. Let come to room temperature while you cook the rest of the dinner.

2 – Place the cod in a covered baking dish. Drench in lemon juice. Season with salt, pepper, and garlic. Pour in the white wine. Finish with a few drops of extra virgin olive oil.

3 – Microwave on high for 8 and one-half minutes, longer (9) if cod is thick.

4 – Place the broccoli florets in a mixing bowl. Cover with the lemon juice, minced garlic, and extra virgin olive oil, and toss. Microwave on high just 3 minutes for crisp broccoli.

5 – Serve the cod topped with the broccoli garnish and a dollop of the almond sauce.

6 – Serve the entree hot.

–recipe adapted from Edward Giobbi’s Eat Right, Eat Well–the Italian Way.

A One-Dish Comfort Dinner for Two: PACIFIC COD FILLET FLAVORED WITH FAUX BACON – CHOPPED ONION – MINCED GARLIC AND PLACED ON A BED OF ROMA TOMATO CIRCLES – SLICED POTATOES – BROCCOLI FLORETS IN CHICKEN BONE BROTH SAUCE

Assembled in the manner of Italian – American Master Chef Edward Giobbi, with a nod to the Deep South of the United States with faux bacon. . .

For 2:

–Pacific cod fillet (one-half pound, size of 2 decks of cards)

–faux bacon (soy bacon; 2 tablespoons)

–chopped onion (one-quarter cup)

–minced garlic (1 tablespoon)

–Roma tomatoes (2, sliced into circles)

–sliced potatoes (one-half can, drained)

–broccoli florets (6)

–chicken bone broth (one-eighth cup)

–salt and pepper to taste

–extra virgin olive oil to taste

1 – Place the potatoes in the bottom of a large, covered, baking dish.  Add tomato circles and chopped onions, spreading around the bottom of the dish.  Spoon minced garlic over the vegetables.  Sprinkle with soy bacon.  Finish with broccoli florets around the outside of the baking dish.  Season with salt, pepper, and extra virgin olive oil.  Add chicken bone broth.  Microwave on high for 6 minutes.  (You want to get the food very hot before microwaving the cod.)

2 – Place the Pacific cod fillet atop the vegetables.  Season with salt, pepper, olive oil, and faux bacon.  Microwave on high for 7 minutes.

3 – Serve the one-dish dinner hot.

–recipe by C. Mabry, chef.

MARINATED SEAFOOD SALAD WITH SLICED IMITATION CRAB LEGS – BROCCOLI FLORETS – SLICED CARROTS – MINCED GARLIC – ONION BITS – SESAME SEEDS IN SESAME SEED OIL

Marinate for a couple of hours before supper. . .

For 4:

–imitation crab legs (packaged; sliced; 8 legs)

–broccoli florets (1 and one-half cup; slice any that too large for bite-size)

–sliced carrots (one-half can, drained)

–minced garlic (1 tablespoon)

–onion bits (2 tablespoons)

–sesame seeds (2 tablespoons)

–salt and pepper to taste

–sesame seed oil to taste (about one-third cup; don’t use too much oil)

1 – Place sliced crab legs, broccoli florets, carrots, garlic, onion bits in a covered baking dish. Add sesame oil. Stir gently. Sprinkle onion bits and sesame seeds on top. Chill.

2 – Serve chilled seafood cold.

–recipe original.

CHILLED SEAFOOD SALAD WITH SLICED IMITATION CRAB LEGS – DICED TOMATOES – BROCCOLI FLORETS – JASMINE RICE – SLICED BLACK OLIVES – MINCED GARLIC IN A SAUCE OF HONEY – DIJON – EXTRA VIRGIN OLIVE OIL

The garlic “makes” this dish. Substitute cod chunks if you can’t find imitation crab legs. . .

–imitation crab legs (5, sliced; or one-half pound cod microwaved for 6 minutes on high, then broken into bite-sized pieces and chilled)

–diced tomatoes (one-half can, drained)

–broccoli florets (6; microwave on high for 4 minutes, then chill)

–jasmine rice (optional; one-third cup cooked rice)

–sliced black olives (one-quarter cup, drained)

–minced garlic (1 tablespoon)

–salt and pepper (to taste)

The sauce:

–honey (3 tablespoons)

–Dijon mustard (1 tablespoon)

–extra virgin olive oil (one-quarter cup)

1 – Place all ingredients in a large mixing bowl. Fold gently. Add sauce, and gently stir.

2 – Chill for a couple of hours to allow flavors to meld. Serve cold.

–recipe original.

WILD ATLANTIC COD FILLET SUBMERGED IN SAUCE OF DICED TOMATOES – MINCED GARLIC – SLICED BLACK OLIVES – PARSLEY – RED WINE – SURROUNDED BY BROCCOLI FLORETS SEASONED WITH GARLIC – AND ATOP JASMINE RICE

Red wine and parsley are super with tomatoes. . .

For 2:

–cod (size of 2 decks of cards, one-half pound)

–tomatoes (half a can, drained)

–minced garlic (1 tablespoon)

–black olives (small can, drained)

–parsley (dried, 2 tablespoons)

–red wine (one-eighth cup)

–broccoli florets (frozen, 4 cups)

–garlic powder (1 tablespoon)

–jasmine rice (1 cup, with water makes 2 cups)

–salt and pepper

–extra virgin olive oil

1 – Place 1 cup of jasmine rice in a covered baking dish.  Add 1 and three-fourths cup of water.  Microwave on high for 5 minutes.  Then microwave on 50 percent power for 10 minutes.  When finished, keep covered to preserve warmth.

2 – Place the cod in a large, covered baking dish.  Surround with broccoli florets.  Season with salt, pepper, and garlic powder. 

3 – Place tomatoes, minced garlic, black olives, parsley, red wine, and a few drops of olive oil in a mixing bowl.  Stir well.  Then spoon directly on the cod.  Finish by dropping a little olive oil, to taste, on the whole dish.

4 – Microwave on high for 9 minutes (a long time because the tomato sauce is cold and on top of the cod).

5 – Serve the cod with tomato sauce, and the broccoli florets, hot, atop jasmine rice.

–recipe original, but inspired by the Italian recipes of Edward Giobbi.

CHILLED SEAFOOD PASTA SALAD BASIL WITH PASTA MADE OF BROWN RICE & QUINOA – DICED TOMATOES – BROCCOLI FLORETS – CHOPPED ONION – FETA & PARMESAN CHEESES – MAYO

I chose basil for seasoning because of the tomatoes in this recipe. . .

For 4:

–artificial crab legs (1 package, chopped)

–pasta (rotini, non-gluten, made of brown rice & quinoa, two-thirds cup dry; microwaved on high for 6 minutes for al dente, in salted water)

–broccoli florets (1 cup seasoned with salt, pepper, extra virgin olive oil, then microwaved on high for 4 minutes and chopped)

–chopped onion (one-half cup)

–basil (dried, 2 tablespoons, divided)

–diced tomatoes (half a can, drained)

–feta cheese (one-quarter cup, broken)

–Parmesan cheese (one-quarter cup, shredded)

–mayonnaise (1 heaping tablespoon; do not use too much)

1 – Place all ingredients in a large mixing bowl.  Then season with salt and pepper, and then gently fold.  Sprinkle with basil.

2 – Chill in the refrigerator for at least 2 hours before serving.

–recipe original.

CHICKEN TENDERS ORANGE WITH SLICED PEARS & CHOPPED ONION SEASONED WITH GINGER – SUGAR – ORANGE ZEST IN A SAUCE OF ORANGE JUICE – SOY SAUCE – WHITE WINE VINEGAR ATOP JASMINE RICE & WITH A SIDE OF BROCCOLI FLORETS TOPPED WITH WHOLE WHEAT BREADCRUMBS & SHREDDED PARMESAN CHEESE

My husband and I both found the flavors in the chicken dish to meld very, very well. . .my husband gave this recipe 5 stars out of 5. . .

–3 chicken tenderloins

–sliced pears (1 can, drained)

–chopped onion (one-half cup)

–ginger (1 teaspoon)

–sugar (1 tablespoon)

–orange zest (orange peel, 1 teaspoon)

–orange juice (one-eighth cup)

–soy sauce (3 tablespoons)

–white wine vinegar (3 tablespoons)

–jasmine rice (follow package instructions; brands differ)

–broccoli (one-half family package, frozen)

–whole wheat English muffin (one-half, minced in food processor)

–Parmesan cheese (one-third cup, shredded)

–salt and pepper

–extra virgin olive oil

1 – Place the broccoli in a covered baking dish.  Sprinkle with salt, pepper, olive oil, breadcrumbs, and Parmesan cheese.  Microwave on high for 6 minutes.  When finished, keep covered to preserve warmth.

2 – Place the orange juice, soy sauce, white wine vinegar, and olive oil to taste in a large, covered baking dish.  Season with salt, pepper, ginger, sugar, and orange zest.  Add pears and onion.  Microwave on high for 4 minutes.  When finished, place the chicken tenders atop the sauce.  Season with salt, pepper, ginger, and olive oil.

3 – Microwave on high for 5 minutes.  When finished, test the center piece for doneness.  If not cooked, return to the microwave for 1 minute more.

4 – Serve the chicken and sauce, hot, on a bed of jasmine rice with the broccoli recipe as a side.

–chicken adapted from a vintage Real Simple magazine.

ONE – DISH SALMON FILLET WITH GARLIC – SEASONED MEDLEY OF VEGETABLES—BROCCOLI FLORETS, YELLOW CORN, CHOPPED ONION, SLICED BLACK OLIVES IN BONE BROTH ATOP QUINOA – RICE PENNE PASTA

Enjoy your veggies with your seafood!

For 2:

–salmon fillet (size of 2 decks of cards, one-half pound)

–garlic powder (2 teaspoons)

–broccoli florets (frozen, 1 cup)

–yellow corn (one-half cup, frozen)

–chopped onion (frozen, one-quarter cup)

–sliced black olives (1 small can, drained)

–bone broth (one-quarter cup, chicken bone broth)

–quinoa – rice penne pasta (microwave, uncovered, on high in salted water for 6 minutes; then microwave on 50 percent power for 4 minutes)

–salt and pepper

–extra virgin olive oil

1 – Place the bone broth in a large, covered baking dish.  Microwave on high for 1 and one-half minutes.

2 – Place the salmon fillet in the center of the dish, and place broccoli around the sides.  Season the salmon with salt and pepper.  Sprinkle corn, onion, and black olives on the salmon and broccoli.  Season the whole with salt, pepper, garlic powder, and olive oil.

3 – Microwave on high for 7 minutes and 20 seconds.  When finished, test the salmon for doneness; it should be flaky but slightly undercooked.

4 – Serve the salmon and veggies hot, atop penne pasta.

–recipe original.

One-Dish Dinner: SPICY SALMON FILLET ROLLED IN GARLIC – HERB BREADCRUMBS – TOPPED BY POWDERD GARLIC – CAYENNE – PARSLEY AND WITH SLICED BLACK OLIVES & BROCCOLI FLORETS IN A WHITE WINE SAUCE

Worthy of a small celebration. . .

For 2:

–salmon fillet (size of 2 decks of cards, one-half pound)

–garlic – herb breadcrumbs (one-quarter cup, boxed)

–powdered garlic (1 tablespoon, sprinkled; be generous)

–cayenne pepper (one-quarter teaspoon, bottled)

–parsley (1 tablespoon, dried)

–sliced black olives (1 small can, drained)

–broccoli florets (1 cup, frozen)

–white wine (one-quarter cup)

–salt and pepper

–extra virgin olive oil

1 – Place the broccoli florets around a large, covered baking dish.  Season with salt, pepper, and olive oil.  Add white wine.  Set aside.

2 – Place the salmon in a plastic bag.  Season with salt, pepper, and extra virgin olive oil.  Pour in the garlic – herb breadcrumbs.  Shake well.  Then place the breaded salmon in the middle of the broccoli florets, center of baking dish.

3 – Season the salmon with cayenne and parsley.  Pour on the drained and sliced black olives.  Sprinkle powdered garlic over the entire dish, generously.  Finish with a few drops of olive oil.

4 – Microwave on high for 6 minutes.  Cooking takes longer because of the amount of food being cooked.  Salmon is best if slightly undercooked.

5 – Serve the salmon, black olives, and broccoli hot.

–recipe inspired by Edward Giobbi’s Eat Right, Eat Well—the Italian Way.

BAKED WILD COD WITH MINCED GARLIC – GREEN ONIONS – ROSEMARY IN LEMON & CLAM JUICE SAUCE AND SERVED WITH BROCCOLI FLORETS AND A SLOW COOKER SIDE OF NAVY BEANS SEASONED WITH MINCED GARLIC – GREEN ONIONS – ROSEMARY – FAUX BACON

An especially good recipe for slow cooker beans. . .on the MIND diet. . .

For 2:

–wild cod (size of 2 decks of cards, one-half pound)

–minced garlic (2 tablespoons, bottled, divided)

–green onions (one-third cup, divided, purchased ready cut)

–rosemary (2 tablespoons, bottled, divided)

–lemon juice (bottled, 2 squirts)

–clam juice (one-eighth cup, bottled)

–broccoli (florets, and stems, if desired, from 1 head, fresh)

–navy beans (1 cup, dried; submerge in 3 and one-half cups water overnight)

–Bac-n pieces (2 tablespoons, faux bacon, soy, bottled)

–extra virgin olive oil

1 – After the navy beans have soaked overnight, place in a slow cooker.  Add chicken bone broth just to the top of the beans.  Season with 1 tablespoon minced garlic, 1 tablespoon rosemary, one-sixth cup green onions, salt, pepper, and extra virgin olive oil to taste.  Cook on low for 5 and one-half hours.  Place setting on warm until dinnertime.

2 – Place the cod in a covered baking dish.  Add lemon juice and clam juice.  Season with salt, pepper, and olive oil.  Top with rosemary, green onions, and minced garlic.  Set aside.

3 – Cut the florets (and stems, if desired) from 1 head of broccoli.  Season with salt, pepper, and olive oil.  Top with rosemary, green onions, and minced garlic.  Microwave on high for 4 and one-half minutes, less if crisper broccoli is desired.

4 – Microwave the cod for 6 minutes.

5 – Serve the cod hot, with sides of beans and broccoli.

–adapted from Edward Giobbi’s Eat Right, Eat Well—the Italian Way.