Techniques In Action

Techniques In Action

Below is a recipe for each of the popular cooking techniques in the Mediterranean Diet. This is just a sample, as you’ll get a lot more in the recipe books the accompany the course!

Grilling

Grilled Mediterranean Fish

Ingredients:

  • 2 whole fish (like sea bass or branzino), cleaned and scaled
  • 2 lemons, sliced
  • Fresh herbs (thyme, rosemary, parsley)
  • Olive oil
  • Salt and pepper

Directions:

  1. Preheat the grill to medium-high heat.
  2. Season the fish inside and out with salt, pepper, and olive oil.
  3. Stuff the cavity with lemon slices and fresh herbs.
  4. Grill the fish for about 5-7 minutes on each side.
  5. Serve with a drizzle of olive oil and a squeeze of fresh lemon.

Sautéing

Sautéed Mediterranean Vegetables

Ingredients:

  • 1 zucchini, sliced
  • 1 bell pepper, sliced
  • 1 onion, sliced
  • 2 cloves garlic, minced
  • 2 tablespoons olive oil
  • Salt and pepper to taste

Directions:

  1. Heat olive oil in a pan over medium heat.
  2. Add garlic and onions, sauté until onions are translucent.
  3. Add zucchini and bell pepper, season with salt and pepper.
  4. Sauté until vegetables are tender but still crisp.

Roasting

Roasted Mediterranean Chicken with Vegetables

Ingredients:

  • 4 chicken thighs
  • 1 cup cherry tomatoes
  • 1 red onion, quartered
  • 1 zucchini, sliced
  • 4 cloves garlic, whole
  • 3 tablespoons olive oil
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

Directions:

  1. Preheat oven to 375°F (190°C).
  2. Arrange chicken, vegetables, and garlic in a roasting pan.
  3. Drizzle with olive oil, sprinkle with oregano, salt, and pepper.
  4. Roast for 35-40 minutes until the chicken is cooked through and vegetables are caramelized.

Poaching

Poached Pears in Red Wine

Ingredients:

  • 4 pears, peeled, halved, and cored
  • 2 cups red wine
  • 1/2 cup sugar
  • 1 cinnamon stick
  • 1 strip of lemon peel

Directions:

  1. In a saucepan large enough to fit the pears, combine wine, sugar, cinnamon, and lemon peel.
  2. Bring to a simmer.
  3. Add pears and simmer gently for 15-20 minutes, turning occasionally.
  4. Pears should be tender but not falling apart.
  5. Serve the pears with a bit of the reduced wine sauce.

Stewing

Mediterranean Vegetable Stew

Ingredients:

  • 1 eggplant, cubed
  • 2 zucchinis, sliced
  • 1 bell pepper, chopped
  • 1 onion, diced
  • 3 tomatoes, chopped
  • 2 cloves garlic, minced
  • 4 cups vegetable broth
  • 2 tablespoons olive oil
  • 1 teaspoon paprika
  • Salt and pepper to taste

Directions:

  1. Heat olive oil in a large pot. Add garlic and onions, sauté until soft.
  2. Add eggplant, zucchini, bell pepper, and tomatoes. Cook for a few minutes.
  3. Pour in vegetable broth, add paprika, salt, and pepper.
  4. Bring to a boil, then reduce heat and simmer for 30 minutes.

Baking

Mediterranean Baked Cod with Tomatoes and Olives

Ingredients:

  • 4 cod fillets
  • 1 cup cherry tomatoes, halved
  • 1/2 cup Kalamata olives, pitted
  • 2 tablespoons capers
  • 3 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste

Directions:

  1. Preheat oven to 350°F (175°C).
  2. Place cod fillets in a baking dish.
  3. Scatter tomatoes, olives, and capers around the fish.
  4. Drizzle with olive oil and lemon juice, season with salt and pepper.
  5. Bake for 20-25 minutes until the fish flakes easily.

Incorporating Mediterranean Techniques into Daily Cooking

Embracing Mediterranean cooking techniques is about more than just following recipes; it’s about adopting a healthier and more flavorful approach to food. Each of these techniques can be adapted and used with a variety of ingredients, allowing for endless creativity in your kitchen. Remember, the key to Mediterranean cooking is simplicity, freshness, and enjoyment. So, gather your ingredients, turn on the heat, and let’s cook the Mediterranean way!