The Mediterranean Diet symbolizes the healthy foods that are eaten by those people whose countries surround the Mediterranean Sea. Their diets are higher in vegetables, legumes (beans and peas), fruits, nuts and whole grain cereals. The main fat used in all of their cooking is olive oil and there is less use of highly saturated fats like butter and lard.
Unlike the typical American diet which consists of beef and poultry as the main animal protein, they eat mostly fish. Some dairy products are consumed, although much of that is in the form of cultured products like cheeses and yogurt. The lower intake of poultry and red meats is coupled with a moderate consumption of wine (mostly with meals).
The Mediterranean Diet has become a focus of attention because the people in these areas seem to live longer, healthier lives than people in other parts of the world. Numerous studies have shown this to be true. The Mediterranean Diet, for the most part, includes fewer calories and better quality foods than the diet that has evolved in America and Western cultures. The interest in this way of eating began because of the longevity of those who have traditionally eaten this way, in this part of the world.
This dish is delicious, nutritious and full of ingredients that are not only good for you but are also more easily digested by your stomach, as compared to heavy portions of red meat. In addition, the fats that are contained in this dish are the type that is good for your heart, rather the heavier saturated fats that Western food contains.
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9 or 10.
Here is what you will need:
1 small shallot (minced)
1 clove garlic (minced)
1 tangerine (peeled, seeded and separated into sections)
1 Tbsp olive oil
2 tsp caper juice
2 tsp capers
1/4 tsp salt
fresh ground black pepper (to taste)
1 Tbsp cilantro leaves
2 – 4 ounce halibut fillets
spray olive oil
Combine the shallot, garlic, tangerine, olive oil, caper liquid, capers, salt, pepper and cilantro. Toss and then chill.
When ready to cook place a large non-stick skillet over high heat. Spray lightly with oil when the pan is hot and then add the halibut fillets. Cook for about 6 – 8 minutes and then turn. Cook for another 6 – 8 minutes.
Serve over rice and top with the tangerine mixture.