Mediterranean Diet Recipes Recipes perfect for whole food diets or the Mediterranean diet. Recipes can fit in with the Sonoma Diet, but are not marked by waves.

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Old 11-16-2004, 05:17 AM   #1  
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Default Seafood

Swordfish with Capers and Fresh Tomatoes

1 tbsp. olive oil
4 swordfish steaks, each about 6 oz and 1/2 inch thick
1 1/2 tsp. salt
1/2 tsp. black pepper
1/4 cup dry white wine
3 tomatoes, peeled, seeded, and chopped
1 tbsp. capers, rinsed and drained
1 tbsp. flat leaf parsley

In a skillet, heat olive oil over medium high eat. Rub fish steaks with 1 tsp of the salt and the pepper and place in the skillet. Cook, turning once, until golden brown, about 2 minutes on each side. Add the white wine and stir to scrape up any bits clinging to the bottom of the pan. Reduce heat to low and top each steak with an equal amount of the tomatoes and capers. Sprinkle with the remaining salt. Cook until the fish is just opaque throughout, 2 to 3 minutes longer. Transfer to serving dish and garnish with parsley.

Serves 4

266 cal, 10 g total fat (2 g sat), 1 g fiber
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Old 11-13-2005, 03:38 PM   #2  
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Default Shrimp Recipes

Couscous and Shrimp Pesto Salad

1 pkg. Near East Roasted Garlic and Olive Oil Couscous Mix
1 cup firmly packed fresh basil
1/4 cup toasted pine nuts or walnuts
1/4 cup grated Parmesan cheese
3 T. olive oil 2 cloves garlic, minced
1 pkg. (8 oz.) frozen, precooked shrimp, thawed
1 medium red bell pepper, chopped into 1/2 inch pieces
Lemon wedges, optional

1. In medium saucepan, prepare couscous according to package directions, except omit olive oil. Fluff prepared couscous lightly with a fork; cook, uncovered, 10 minutes.
2. Meanwhile, in food processor or blender container, combine basil, nuts, cheese, olive oil and garlic; process 1 minute or until smooth.
3. In large bowl, combine prepared couscous and pesto sauce, tossing to coat evenly.
4. Gently stir in shrimp and bell pepper. Cover; chill at least 2 hours before serving. Serve with lemon wedges and additional cheese, if desired. (6 servings.)



Curried Shrimp & Peppers
Serves 4

* 2 medium red bell peppers, cut into large pieces
* 1/2 pound unpeeled sweet potatoes, quartered
* 1/2 cup canned chicken broth diluted with 1/4 cup water, or 3/4 cup homemade chicken broth
* 4 (not oil-packed) sun-dried tomato halves
* 2 tsp Whole Foods Organic Extra Virgin Olive Oil
* 1 cup chopped onion
* 2 garlic cloves, minced
* 2 TB curry powder
* 1/2 tsp sugar
* 1 pound medium shrimp, shelled and deveined
* 1 medium green bell pepper, cut into 1" squares
* 1 cup sliced celery
* 3 TB chopped cilantro
* 2 TB nonfat sour cream

Commercial curry powders vary in strength, so if you are concerned about the spiciness of this dish, add only half the curry powder called for, taste and then add the remainder if the dish seems mild. If, on the other hand, you prefer hot curry, do not increase the amount of curry powder, but add a bit of cayenne instead.
Prep Time: 40 minutes

1. In a medium saucepan, bring red bell peppers, sweet potatoes, diluted chicken broth and sun-dried tomatoes to a boil over medium-high heat. Reduce heat, cover and simmer until sweet potatoes are just tender, about 10 minutes.
2. Meanwhile, in a large nonstick skillet, heat oil over medium-high heat. Add onion and garlic, and cook, stirring, until lightly browned, about two minutes. Add curry powder and cook, stirring, until curry is fragrant, about 30 seconds. Remove skillet from heat.
3. Reserving broth, transfer cooked sweet potatoes and red bell peppers to food processor. Add sautéed onion mixture and process until smooth. Add reserved broth and sugar, and process sauce until smooth.
4. Return sauce to skillet and bring to a boil over medium-high heat. Add shrimp, green bell pepper and celery, and cook, stirring, until shrimp are cooked through, about four to six minutes.
5. Stir cilantro into curry. Serve curry dolloped with sour cream.

Nutrition Info Per Serving: 237 calories, 4.4g total fat, 0.8g saturated fat, 2.2g monounsaturated fat, 0.9g polyunsaturated fat, 6.3g dietary fiber, 19g protein, 33g carbohydrate, 1350mg cholesterol, 528mg sodium
Good source of: fiber, potassium, selenium, beta-carotene, vitamin C, vitamin B6, iron, manganese


Last edited by phantastica; 11-13-2005 at 03:45 PM.
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Old 09-11-2006, 08:42 PM   #3  
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Default Asparagus, Shrimp, and Mushroom Salad

(from a magazine called tasteforlife)

Adapted from Conscious Cuisine by Cary Neff

30 minutes prep time, serves 7

½ lb medium shrimp, cooked and peeled
3 c asparagus spears, chopped, blanched, and cooled
1 pt cherry tomatoes, cut in half
1½ c mushrooms (chanterelle, oyster, or button), chopped
½ t freshly ground black pepper
½ c vinaigrette dressing

Cut the shrimp in half lengthwise. Combine the shrimp, asparagus, tomatoes, and mushrooms in a large bowl. Add black pepper. Toss together gently.

Pour the dressing over the asparagus mixture and toss to combine. Refrigerate at least 30 minutes before serving.

Per serving: 96 calories, 13g protein, 12g carbohydrates, 3g fiber, 1g total fat, 292mg sodium
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Old 09-17-2006, 11:00 PM   #4  
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Default Shrimp Scampi

Shrimp Scampi
Seafood - Shellfish

The trick to this recipe is to not overcook the shrimp. I like lots of garlic and butter which results in a tasty starter to any meal. Although this dish is often served over pasta, I like it served simply on it's own.

1 Pound Of Large Shrimp

4 Cloves Of Garlic, Minced

1/4 Cup Butter

1/4 Cup White Wine

Salt & Pepper

Dash Of Red Pepper Flakes

1/4 Cup Fresh Parsley, Chopped


Diced Tomato (Optional)

Chopped Green Onions

Heat the butter in a frying pan over medium heat. When hot, add the garlic and shrimp. Cook just a minute or two, until the shrimp turns pink. Remove the shrimp from the pan, and add the wine. Turn the heat up to medium high, and cook until the sauce thickens. Season with salt, pepper, red pepper flakes and parsley. Return the shrimp to the pan, and cook for another minute. Serve immediately, using the garnish if desired.
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