Mediterranean Eating:

Grilled Red Snapper

 

1 ½ -2 # whole red snapper, cleaned and scaled

3/4 c. olive oil divided

Kosher salt

Fresh cracked black pepper

Table salt

4 ounces of freshly squeezed lemon juice

Basket or screen for grilling fish

 

For best results, heat an outdoor grill to high

 

1. Mix in a small bowl 4 ounces of lemon juice and 4 ounces of extra virgin olive oil. Set aside
2. Rinse fish and place on a cutting board; pat dry with paper towels.

1. Score fish 3 times on each side, cutting into the flesh by ½ inch.  Scores should be approximately 3” long and 1” apart from each other. 

2. 

3. Lightly salt and pepper inside of fish.
4. Using ¼ c. of olive oil, coat the entire fish well.
5. Coat the fish with Kosher salt and freshly ground black pepper to form a nice crust on both sides of the fish.
6. Place in a basket, close, and put on a heated grill.  Cook on high for 11-12 minutes on each side. 
7. Carefully remove the fish from the basket and onto a serving plate.
8. Drizzle ½ of the olive oil lemon juice mixture over the fish and reserve ½ of the mixture to spoon over the fish at the table.

 

 

 

Nutrition Information

(One 6-ounce portion is 218 calories; 44 g protein; 1.5g fat; 0 g carbohydrate)

 

 Lentil soup

 

Ingredients List:

 

2 cups dry lentils

6 cups of water

1/2 cup Greek extra virgin olive oil

1 medium onion

2-3  cloves garlic

1-2 medium carrots

1 celery stalk

1 bay leaf

1-1/2 cups crushed tomatoes

 

Salt & pepper to taste

Method:

Saute chopped onions in olive oil

Chop and add carrot and celery

Saute together for about 5 mins.

Add garlic & bay leaf and saute for 2 mins.

Add rinsed lentils and saute for 3 mins.

Add crushed tomatoes and water.

Salt & pepper to taste. 

Bring to a boil, cover,  simmer for 1 hour on medium-low heat.

Remove bay leaf. 

 

Makes 6 servings

Nutrition Information

( 177 calories; .5g fat; 22.6 g carbohydrate; 7.5 g protein; 7.6 g fiber; 115 mg sodium)

 

 

 

Basic Hummus

 

3 cups dry or canned chickpeas

⅓ c. tahini

2 oz. Freshly squeezed lemon juice 

2 T. olive oil

 

1.  Cook dried chickpeas to directions and cool; if using canned chickpeas; cook over medium heat for twenty minutes in a medium saucepan with the juice.
2. Drain well, rinse with cool water.
3. Add chickpeas to a food processor, add tahini and lemon juice, and pulse until smooth. 
4. Put in a serving bowl and drizzle with olive oil. 
5. Serve with whole-grain pita chips or fresh vegetables; cucumbers, carrots, peppers, or cauliflower.  

 

Optional ingredients:

 

Garlic hummus

Add 2 cloves of garlic in Step 3.

 

Red Pepper Hummus

Either chop one roasted red pepper and stir into the smooth hummus or pulse it in step 3.

 

Nutrition Information

( 1/4 c. serving; 121 calories; 7 g fat; 12 g carbohydrate; 3.3 g protein)