In the Mediterranean diet fish is consumed at least one to two times a week—in small amounts per serving. While shellfish and oily fish like mackerel, tuna, anchovies, salmon and lake trout are rich in omega-3 fatty acids which are known to have anti-inflammatory effects, research has shown that eating any fish once a week has heart healthy benefits. In this recipe, wild caught cod or trout is suggested. This was the recipe of choice prepared by my three daughter's for Mother's Day.
1. In large pan, heat 2 tablespoons olive oil over medium heat. Saute 1 chopped onion until translucent then add 1/4 cup chablis and reduce until almost gone. Add 6-8 minced garlic cloves and saute another three minutes; not allowing garlic to brown too much. Add one 14 ounce ( .5 kg) can of chopped tomatoes with basil (if available) and stir.
2. Next, add 1 cup whole pitted kalamata olives, 2 tablespoons capers, 1 teaspoon herbs de provence and 1/2 teaspoon lemon pepper seasoning or 1 teaspoon all purpose Greek Seasoning, 1/2 teaspoon salt, and black pepper to taste. Stir and allow to simmer for 5-8 minutes. Stir, taste and adjust seasoning.
3. Add 4 washed and paper towel dried filets of fish to the pan with the sauce, lightly salt and pepper top of fish, cover pan and allow to cook 10-12 minutes if filets are thick, or until fish begins to flake (use a fork to see if it pulls apart easily in the center).
4. Serve over Chablis Risotto with a slice of lemon and chive or chopped fresh heirloom multicolored tomatoes and parsley.
Chablis Risotto Although creamy risotto originated in Italy and full bodied Chablis wine originated in France, the marriage of the two in this recipe resonates with a subtle hint of floral notes alongside its counterpart, the velvety arborio. Steps:
Boil 3 cups chicken stock in medium pot. In a large pan with a lid, heat 2 tablespoons olive oil and 2 tablespoons butter over medium heat. Add 1/2 chopped medium sized onion and saute until translucent, about 3 minutes.
Add two cups of arborio rice to the pan and blend with onions, constantly stirring until the rice becomes more milky in color (about 2 minutes). Pay careful attention—avoiding the rice from turning brown. Immediately add 3 cups of hot chicken stock, 1/2 cup of Chablis wine, 1 teaspoon salt and 1/2 teaspoon of thyme. Stir and bring to a simmer. Cover, decrease to low flame and allow to cook for 20 minutes.
Remove lid and tilt pan to check for liquid. If there is any liquid left, allow rice to cook a few minutes longer until all liquid is absorbed. Fluff with fork and enjoy.