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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"The addition of vinaigrette to freshly roasted vegetables gives them a freshness and juiciness they don't normally have; the acidity brings out new shades of flavour, too."
-Yotam Ottolenghi, Chef

The refrigerator light goes on...

This seems like a complex dish but is, in fact, really easy and good for weeknight dinner because the prep takes only about 20 minutes. The roasted veggies can be made in advance as can the vinaigrette and the olive tapenade. Cooking the fish only takes 10 minutes so, all in all, a simple but elegant dinner.

Olives

Books have been written about olives that can't do justice to the topic. Consider this the condensed version of the Reader's Digest condensed version.

Green olives (also known as Spanish olives) are olives that are picked before they are fully ripe and treated to lessen their bitter flavor. They are then fermented in brine for up to a year. These are the olives that are often pitted and stuffed with pimentos, almonds, anchovies, etc.

For the most part the recipes on this web site call for ripe olives. Ripe olives can be either green or black. Lesser quality ripe olives are picked unripe and treated in a similar fashion as unripe olives by soaking them in a lye solution to reduce bitterness. This faster industrial process leeches much of the flavor from the fruit.

Higher quality ripe olives use water or brine to reduce the bitterness and are brined and then cured in olive oil or vinegar or a combination of the two.

The amount of fat and salt in olives varies by how it is cured. The information below is based on brine-cured olives.

1 ounce olives = 23 calories, 2g fat, <1g sat fat, 1.5g mono fat, <1g protein, 1.5g carbohydrates, 255mg sodium, 0mg cholesterol


 

Whitefish with Roasted Root Vegetable Salad



Servings = 2 | Serving size =6 ounces fish with vegetables

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe makes good leftovers, whether it's the salad alone or with the cooked fish (best served cold rather than reheated). The vegetables will keep well, refrigerated, for 4-5 days but the fish should be kept for only 3-4.

2 small beets
1 small turnip
1/4 small cauliflower (cut into small flowerettes)
1 medium carrot (peeled and diced small)
6 large kalamata olives
2 tsp capers
2 Tbsp olive oil (divided)
1 Tbsp white wine vinegar
1 tsp Dijon mustard
fresh ground black pepper (to taste)
12 ounces cod or other whitefish (cut into two 6-ounce filets)

Whitefish with Roasted Root Vegetable Salad
Preheat the oven to 325F.

Scrub the beets and turnip.

Wrap each individually in foil.

Place the wrapped vegetables in the oven.

Place the cauliflower in a large skillet and drizzle with 1 teaspoon olive oil.

Place the pan in the oven.

Roast the cauliflower for 30 to 40 minutes. Shake the pan occasionally. Remove and let cool.

Turn the beets and turnips occasionally.

After 40-50 minutes, remove the beets and turnips and let cool.

The beet and turnip skins will slip off easily. Peel and cut into 1/2 inch cubes.

Chill the beets, turnips, cauliflower, and diced carrots (the carrots are not cooked).

While the vegetables are chilling, place the olives and capers with about 2 teaspoons caper liquid in a mini chopper or blender.

Puree until smooth and set aside. (This can also be made by mincing finely to a paste.)

Place 1 tablespoon olive oil in a large bowl with the vinegar, mustard and pepper.

Whisk until smooth.

When ready to serve, place a large skillet over medium high heat.

Add the remaining 2 teaspoons olive oil to the pan and then the fish filets.

Sear on one side for about 5 minutes, then turn over.

Spread the olive mixture over the top of the fish and cook for another 5 to 7 minutes.

While the fish is cooking, add the carrots, beets, turnip, and cauliflower to the vinaigrette and toss well.

Divide the vegetables evenly between the two plates and top with the cooked fish.

Serve.

Nutrition Facts

Serving size = 6 ounces fish with vegetables

Servings = 2

.

Amount Per Serving

Calories 359 Calories from Fat 151
  % Daily Value
Total Fat 16g 24%
    Saturated Fat 2g 7%
    Monounsaturated Fat 11g  
    Trans Fat 0g  
Cholesterol 73mg 24%
Sodium 497mg 25%
Total Carbohydrates 18g 8%
    Dietary Fiber 7g 24%
    Sugars 11g  
Protein 35g  
Vitamin A 184% Vitamin C 115%
Calcium 6% Iron 14%
Vitamin K 27 mcg Potassium 1355 mg
Magnesium 94 mg