Can you give me the recipe for the healthiest Mediterranean meal you know of which uses fish olive oil etc?

I often have spagbog with beef and white pasta which isn't as healthy as most people think!



But I know there are alot of traditional italian/greek/ Mediterranean dishes based around fish and vegetables with olive oil garlic tomatoes etc that are really good for you!



Trouble is I have no idea whats in a traditional sea food Mediterranean dish so if you could tell me Id really appreciate it!Can you give me the recipe for the healthiest Mediterranean meal you know of which uses fish olive oil etc?
Mediterranean Tuna ( swordfish or halibut)



20 milliliters Garlic

1 Onion -- chopped

10 ounces Frozen artichoke hearts

2 tablespoons Olive oil

14 ounces Stewed tomatoes

1/4 cup Dry white wine

1 teaspoon Dried oregano

Salt and pepper 1 tablespoon Black olive paste

4 Tuna -- swordfish or halibut



Chop garlic, onion and artichokes. Heat the olive oil in a deep skillet over med. heat. Add the garlic and onion and saute stirring on occasion, until the onion is translucent, about 5 minutes. Add the artichokes, tomatoes, white wine and oregano. Bring the liquid to a simmer and season to taste with salt and pepper. Cook, covered for about 15 minutes. Stir in the olive paste and set fish on top. Cover skillet and simmer until the fish is cooked, 5-10 minutes.



See more Mediterranean recipes here

http://retete-culinare-diverse.ro/en/sea鈥?/a>Can you give me the recipe for the healthiest Mediterranean meal you know of which uses fish olive oil etc?
Mediterranean bean salad



2陆 tablespoons extra virgin olive oil

2陆 tablespoons red wine vinegar

1 teaspoon caster (superfine) sugar

录 teaspoon salt

录 teaspoon freshly ground black pepper

录 teaspoon dried oregano

1 tablespoon finely chopped flat-leaf parsley

陆 clove garlic鈥攎inced

2 cups frozen fava beans (broad beans)

1 cup canned cannellini beans鈥攔insed and drained

1 cup canned chickpeas (garbanzo beans) beans鈥攔insed and drained

6 kalamata olives鈥攆inely chopped

陆 red pepper鈥攆inely diced

录 small red onion鈥攆inely diced





COOK the fava beans in rapidly boiling water for 4 minutes, then rinse under cold water. REMOVE the leathery outer skin from the fava beans and discard. PUT the olive oil, vinegar, sugar, salt, pepper, oregano, parsley and garlic in a screw-top jar and shake until well combined. PLACE the beans, olives, red pepper, and onion in a large bowl, then toss with the dressing until well combined.Can you give me the recipe for the healthiest Mediterranean meal you know of which uses fish olive oil etc?
SPENCER'S MEDITERRANEAN FISH



6 small fish, cleaned

rice, cooked (about 2 cups, cooked)

olive oil

1 onion

2 small Roma (or other) tomatoes

3/4 cup fresh parsley, chopped

1 teaspoons oregano, if desired

1 teaspoon cayenne pepper (add more if you like)

1 large clove elephant garlic, minced (2 regular sized)

3-4 bay leaves

3/4 cup apple or pear wine

1/2 cup cream

salt and pepper

lemon juice



Nearly any type of small lake fish may be used, such as bluegill or walleye, etc.

Heat olive oil in a skillet until hot. Reduce heat to medium; add onions and a dash of salt and pepper. Cook onions until golden brown.



Add tomatoes, parsley, oregano, and cayenne pepper powder (seasonings may be adjusted to taste) and cook for 4 or 5 minutes.



Place fish over top of the mixture - not overlapping. Season fish with salt and pepper. Add garlic, bay leaves, and pear wine. Cover and simmer until liquid is evaporated (about 10-15 minutes).



Uncover. Turn over fish and cook for another 5 minutes.



Add cream and a dash of lemon juice and stir.



Serve over rice.



Serves 2.
Try the anchovy versions of this ...



GARLIC %26amp; OIL PASTA (AGLIO E OLIO)



Sometimes, less is more.



Serves 2



INGREDIENTS



2 cloves of garlic

2 tablespoons of olive oil

250ml of water

录 of a teaspoon of salt

200g of pasta

Ground pepper to taste



METHOD



Peel the garlic and chop it into tiny pieces.



Put the oil into a frying pan on a moderate heat. Add the garlic. Fry the garlic for about 5 minutes until it is golden brown, stirring to stop it sticking.



Put the water and salt into a saucepan and bring to the boil. Put the pasta into the water. Stir it to stop it sticking to the bottom of the pan. Bring back to the boil and continue to cook, stirring to stop it sticking.



Begin testing the pasta about 2 minutes before the packet instructions say it should be done. The best way to judge if pasta is cooked is to bite it. This is tricky, because if you fish out a bit and stick in your mouth you may burn your mouth on the boiling water. Wait a bit and blow on it, then bite it. If it is hard it needs longer. If it is chewy (or 鈥榓l dente鈥? Italian for 鈥榯o the teeth鈥? it is ready. If it is soft it is overcooked.



Drain the pasta in a sieve or colander.



Always 鈥榯ake the pasta to the sauce鈥? Put the pasta in the pan with the sauce and stir until thoroughly coated. Season with the pepper. Serve immediately.



ADDITIONS %26amp; ALTERNATIVES



Use any long thin plain pasta, like spaghetti (thin and round), spaghettini (very thin and round), linguine (thin and flat) or tagliolini (very thin and flat).



For Aglio e Olio Pepperoncino, add 录 of a tablespoon of chilli flakes.



For Garlic %26amp; Parsley Pasta, add 25g per person of fresh parsley. Wash, shake dry and finely chop the parsley. Add the parsley just before serving.



For Garlic %26amp; Anchovy Pasta, add 13g (录 of a 50g tin) per person of anchovy fillets in olive oil and mash up until smooth. If you are using the whole tin, use the oil from this to fry the garlic.



For Garlic, Anchovy %26amp; Olive Pasta, add 2 or 3 pitted black olives and 2 or 3 pitted green olives per person to the Garlic %26amp; Anchovy Pasta just before serving.



TIPS



If you use enough water, add the pasta when the water is boiling, stir the pasta and don鈥檛 wander off (鈥楪li spaghetti amano la compagnia鈥?or 鈥榮paghetti loves company鈥? and don鈥檛 overcook it, adding olive oil to the water to stop it sticking is totally unnecessary.



PS. I have seen Aglio e Olio Pepperoncino on a restaurant menu for 拢8.50!