SPICY WILD ATLANTIC COD WITH FRESH MINT – GRAPE TOMATOES – SRIRACHA RIBBONS IN LEMON – CLAM JUICE SAUCE

Chili peppers are getting attention as an especially healthy alternative to traditional spices. . .

For 2:

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

–fresh mint (3 sprigs, leaves only)

–grape tomatoes (cut in half, 8 to 10)

–sriracha ribbons (cross-cross cod about six times with a trail of sriracha, bottled sriracha)

–lemon juice (3 squirts)

–clam juice (one-quarter cup, bottled)

–salt and pepper

–extra virgin olive oil

1 – Place the cod in a covered baking dish.  Sprinkle with lemon juice.  Then add clam juice.  Season with salt and pepper.  Add mint leaves and sriracha ribbons atop the cod.  Then place grape tomatoes, halved, in the dish.  Finish with a few drops of extra virgin olive oil.

2 – Microwave the cod 6 and one-half minutes.  Cod is done when it begins to break apart.

3 – Serve the cod and sauce hot.

–recipe original.

CHICKEN TURMERIC WITH HALVED GRAPE TOMATOES – MINCED GARLIC – CHOPPED YELLOW ONIONS – CHOPPED GREEN ONIONS IN WHITE WINE SAUCE

Turmeric is good brain food. . .

For 2:

–3 organic chicken tenderloins

–turmeric (one-half teaspoon, too much is bitter)

–halved grape tomatoes (organic, 8 to 10 grape tomatoes)

–minced garlic (bottled, 1 tablespoon)

–chopped yellow onions (ready-packaged, one-quarter cup; or one-half medium onion, sliced)

–chopped green onions (2 stalks)

–white wine (one-quarter cup)

–salt and pepper

–extra virgin olive oil

1 – Pour the white wine in a covered baking dish.  Microwave for 2 minutes.  Then stir in the turmeric, and microwave for 30 seconds.

2 – Add chicken to the sauce.  Season with salt and pepper.  Top with tomatoes, garlic, onion, and green onion.  Spoon sauce over the chicken.  Finish with a few drops of extra virgin olive oil.

3 – Microwave on high for 3 minutes and 30 seconds.  When finished, test the center piece for doneness.  If not cooked, replace in the microwave for 1 minute more.

4 – Serve the chicken and sauce hot.

–recipe original.

BAKED HERB – GARLIC WILD SOCKEYE SALMON TOPPED WITH GRAPE TOMATOES – YELLOW ONIONS – GREEN ONIONS IN LEMON – CLAM JUICE SAUCE

Do not overcook!  Test to be sure that the salmon remains flaky. . .

For 2:

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

–herbs (dried, your choice, but I used herbs de provence, dill, and parsley; one-half teaspoon each)

–minced garlic (1 tablespoon, bottled)

–grape tomatoes (3 or 4, just for garnish)

–yellow onions (chopped, one-quarter cup)

–green onions (chopped, one-quarter cup; or 3 stalks, chopped)

–lemon juice (bottled, 3 squirts)

–clam juice (one-eighth cup, bottled)

–salt and pepper (to taste)

–extra virgin olive oil

1 – Place the salmon in a covered baking dish.  Squirt with lemon, and then add clam juice to the dish.  Season with salt, pepper, and other herbs.  Dot with minced garlic.  Top with yellow and green onions.  Place grape tomatoes around the salmon.  Finish with a few drops of olive oil.

2 – Microwave on high for 2 and one-half minutes.  Salmon is best if not overcooked.

3 – Serve the salmon hot.

–recipe inspired by C. Mabry, chef.

CATFISH FILLET ROSEMARY ON WHOLE WHEAT MUFFIN & TOPPED WITH ITALIAN TOMATOES & GREEN ONIONS IN LEMON – WHITE WINE SAUCE

Very tasty.  And adaptable to other white fish. . .

For 3:

–catfish fillet (size of 3 decks of cards, three-fourths pound)

–rosemary (dried, 1 tablespoon, bottled)

–whole wheat muffin (separated and cut into half pieces to form a bed)

–Italian tomatoes (packaged, one-half cup)

–green onions (3 stalks, chopped)

–lemon juice (3 squirts, bottled)

–white wine (one-eighth cup)

–salt and pepper

–extra virgin olive oil

1 – Place the whole wheat muffin in the bottom of a covered baking dish.  Place the catfish fillet on top of the muffin.  Season with lemon juice, salt, and pepper (in that order).  Add white wine to the baking dish. 

2 – Pour Italian tomatoes atop the catfish.  Then sprinkle chopped green onions.  Finish with rosemary and extra virgin olive oil.

3 – Microwave on high for 8 minutes.  Catfish is done when it flakes.

4 – Serve the catfish and sauce hot, atop the muffin.

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

WILD COD PESTO – ROLLED IN BREADCRUMBS – TOPPED WITH CHOPPED YELLOW ONIONS – SEASONED WITH OREGANO & MINCED GARLIC – IN ITALIAN TOMATO & WHITE WINE SAUCE

Appeals to the taste with a burst of distinct flavors. . .

For 2:

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

–pesto sauce (bottled, 2 tablespoons, basil pesto)

–clam juice (bottled, 2 tablespoons)

–breadcrumbs (boxed, one-third cup, plain)

–chopped yellow onions (ready packaged, 3 tablespoons)

–oregano (bottled, dried, 1 teaspoon)

–minced garlic (bottled, 1 tablespoon)

–Italian tomatoes (Pomi brand, pureed, two-thirds cup)

–white wine (one-eighth cup)

–salt and pepper (to taste)

–extra virgin olive oil (to taste)

1 – Place the tomatoes in a covered baking dish.  Add minced garlic, oregano, salt and pepper to taste, white wine, extra virgin olive oil to taste.  Stir.  Microwave on high for 2 minutes.

2 – Meanwhile, place the cod in a plastic bag.  Season with salt, pepper, oregano, and add olive oil to coat.  Pour in the breadcrumbs.  Shake well.  Then place the cod in the tomato sauce.  Spoon some on top.  Set aside.

3 – Place the pesto sauce and clam juice in a small mixing bowl.  Stir well.  Then pour the resulting sauce atop the cod.  Finish with the chopped onion and a few drops of olive oil.

4 – Microwave for 6 minutes on high.

5 – Serve the cod and sauce hot.

–recipe original, but inspired by Edward Giobbi.

MEDITERRANEAN WILD SALMON SALAD WITH FETA CHEESE – GRAPE TOMATOES – BLACK OLIVES – RED LEAF LETTUCE – FRESH PARSLEY IN SALAD DRESSING OF RED WINE – EXTRA VIRGIN OLIVE OIL – HONEY DIJON

Mediterraneans don’t eat salmon, but this recipe has all their other ingredients. . .

For 4:

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

–salt and pepper

–extra virgin olive oil

–clam juice (one-eighth cup)

–lemon juice (bottled, 3 squirts)

–feta cheese (broken apart, one-quarter cup)

–grape tomatoes (fresh, 12 to 15)

–black olives (sliced, drained, 1 small can)

–red leaf lettuce (8 large lettuce leaves, broken apart into bite-sized pieces)

–fresh parsley (1 handful, chopped)

Salad dressing:

–one-quarter cup red wine

–one-quarter cup extra virgin olive

–1 tablespoon honey Dijon mustard

1 – Place the salmon fillet in a covered baking dish.  Add clam juice.  Sprinkle with lemon juice.  Season with salt, pepper, and extra virgin olive oil.  Microwave on high for 3 minutes. 

2 – When finished, let cool but do not refrigerate.  Break apart the salmon into bite-sized pieces, but discard the skin.  Set aside.

3 – In a large salad bowl, place bite-sized pieces of red leaf lettuce.  Top with grape tomatoes, black olives, and feta cheese.  Then add salmon.  Finish with chopped parsley.

4 – For the salad dressing, stir together, briskly, the red wine, olive oil, and honey Dijon.  Serve the dressing on dinner table for individuals to serve themselves.

4 – Serve the salad immediately.

–salmon salad adapted from Les Illagan’s Salmon Recipe Book:  Delightful Salmon Recipes Made Easy for Beginners.

ONE – DISH SPICY MEDITERRANEAN COD WITH BROCCOLI FLORETS TOPPED BY FETA CHEESE – MINCED GARLIC – CHOPPED YELLOW & GREEN ONIONS IN IMPORTED ITALIAN TOMATOES & WHITE WINE SAUCE

All ingredients in the Mediterranean tradition . .

For 2:

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

–broccoli florets (from 1 head of broccoli, fresh)

–feta cheese (broken, packaged, 2 tablespoons)

–minced garlic (bottled, 1 tablespoon)

–chopped yellow and green onions (packaged, 2 tablespoons each)

–Italian tomatoes (packaged, one-half cup)

–white wine (one-quarter cup)

–salt and pepper

–extra virgin olive oil

1 – Place the Italian tomatoes and white wine in a very large baking dish.  Stir.  Add the cod to the center of the dish, broccoli florets surrounding it.  Season cod and broccoli with salt, pepper, cayenne pepper, and minced garlic.  Top with onions and feta cheese.  Finish with a few drops of olive oil.

2 – Microwave the dish for 10 minutes on high.  Cod is done when it begins to break apart.

3 – Serve the cod and broccoli entrée hot.

–inspired by C. Mabry, chef.

MEDITERRANEAN WILD COD TOPPED IN FETA WITH BASIL – MINCED GARLIC – YELLOW ONION – GREEN ONIONS – FRESH ROMA TOMATO IN IMPORTED ITALIAN TOMATOES – WHITE WINE SAUCE

Mediterranean all the way. . .

For 2:

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

–feta cheese (one-quarter cup, broken apart)

–minced garlic (bottled, 1 tablespoon)

–yellow onion (one-half, sliced)

–green onions (3 stalks, chopped)

–fresh Roma tomato (chopped, medium)

–imported Italian tomatoes (packaged, one-third cup)

–white wine (one-eighth cup)

–salt and pepper

–extra virgin olive oil

1 – Place the imported Italian tomatoes and the chopped fresh tomato in a covered baking dish.  Add garlic, basil, and yellow onion.  Pour in white wine.  Season with a few drops of olive oil.  Stir well.  Microwave on high for 3 minutes.

2 – Place the cod in the tomato sauce.  Spoon some sauce atop the cod.  Season the cod with salt, pepper, basil, and olive oil.  Sprinkle chopped green onions on top.  Finish with feta cheese.

3 – Microwave the cod on high for 6 minutes.  Cod is done when it begins to break apart.

4 – Serve the cod and tomato sauce hot, atop pasta if desired.

–recipe original.

NAPLES – INSPIRED CHICKEN BASIL TOPPED BY PARMESAN CHEESE WITH MINCED GARLIC – CAPERS – GREEN ONIONS ON A BED OF IMPORTED ITALIAN TOMATOES

The South of Italy is known for its emphasis on tomatoes in its cuisine. . .

For 2:

–3 chicken tenderloins

–basil (1 tablespoon, bottled)

–Parmesan cheese (shredded, one-quarter cup)

–minced garlic (1 tablespoon, bottled)

–capers (3 tablespoons, bottled)

–green onions (3 stalks, chopped)

–imported Italian tomatoes (one-half package, 1 cup)

–salt and pepper

–extra virgin olive oil

1 – Place the tomatoes in a covered baking dish.  Microwave for 3 minutes.  Nestle the chicken amid the tomatoes.  Season with salt and pepper.  Top the entire dish with basil, minced garlic, capers, and green onions.  Finish with a few drops of olive oil.

2 – Microwave on high for 4 and one-half minutes.  When finished, check the center piece for doneness.  If not cooked, return to the microwave for 1 minute more.

2 – Serve the chicken and tomato sauce hot and on a bed of pasta, if desired.

–recipe original.

BAKED COD BASIL TOPPED WITH FRESH ORGANIC ROMA TOMATOES & MARINATED ARTICHOKE QUARTERS SEASONED WITH MINCED GARLIC & EXTRA VIRGIN OLIVE OIL

The organic fresh Roma tomatoes make this dish. . .

For 4:

–cod (size of 4 decks of cards, 1 pound)

–basil (bottled, dried, 1 tablespoon)

–fresh organic Roma tomatoes (2, chopped)

–marinated artichoke quarters (bottled, 4 quarters, chopped)

–minced garlic (bottled, 1 tablespoon)

–extra virgin olive oil

–salt and pepper

1 – Place the cod in a covered baking dish.  Season with salt, pepper, and basil.

2 – Chop the tomatoes, and season with salt, pepper, and basil.  Place over the cod.  Chop the artichokes, and place on top of the tomatoes.  Add minced garlic and a few drops of extra virgin olive oil.

3 – Microwave on high for 8 minutes.  Cod is done when it begins to break apart.

4 – Serve the cod and vegetables hot.

–cod inspired by C. Mabry, chef.