Fish à la Provençal (slow cooker)

A trip to southeastern France with its distinct cultural and linguistic identity, is rewarding with a local fish dish. Any dense flesh fish works well.

lou Peissounas (Provençal)

"the fish"

le Poisson (French)

Serves 4

1/4 cup (60 ml) olive oil

zest of 1 organic lemon

1/4 cup (30 ml) organic lemon juice

minced organic garlic

black pepper and paprika to taste

1 tsp. (5 ml) herbes de Provençe*

1/4 cup (25 g) each: capers and sun-dried tomatoes, both drained

1/2 pound (225 g) organic potatoes, cut into fourths

4 wild fish fillets (halibut, salmon, sea bass, or cod)

chopped parsley for garnish

-Provençal (provençau) dialect-

un /un/ 1. Whisk together: olive oil, lemon zest and juice, garlic, pepper, paprika, herbes de Provençe, sun-dried tomatoes, and capers. Set aside.

dos /doos/ 2. Coat the inside of the slow cooker with cooking spray.

tres /th-re-ss/ 3. Add the potatoes with some of the lemon sauce and toss.

quatre /KAH-tray/ 4. Add the fish with the rest of the sauce.

cinc /seenk/ 5. Cook on hight for 2 hours or low for about 3 1/2 hours, to a fish temperature of 165F (64C).

sièis /seei-s/ 6. Surround the fish with potatoes on a platter or individual plates. Spoon some of the sauce over the top.

sèt /seht/ 7. Garnish with the chopped parsley.

*herbes de Provençe is a mixture of: dried basil, safe, rosemary, marjoram, thyme, savory, fennel and/or lavender.

Fish market in Provençe

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Red Sauce

 Quick! I need a red sauce....

Makes about 2 cups (480 ml)

1/3 cup (45 g) organic sun-dried tomatoes

1/2 cup (65 g) roasted red pepper

1 chopped organic garlic clove

red pepper flakes to taste

1. In a blender, soak the sun-dried tomatoes in 1/2 cup (120 ml) of boiling water for 15 minutes. 

2. Add the rest of the ingredients. Blend until smooth.

Use over fish, meat, rice, vegetables, ...

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Artichoke-Spinach Pasta

Sicily is the largest Italian island, with its own culture, language, and cuisine which have existed over the last two millennia. Many of the dishes are common with Italian but influenced from Greek, Spanish, French, Jewish, and Arab. Artichokes are street food: grilled, stuffed with garlic and parsley, sprinkled with olive oil and lemon juice or added to the first course, primi, pasta dish.

Pasta cacocciùla e spina (Sicilian)

(gluten-free) pasta of your choice

1 Tbs. (15 ml) olive oil

organic sliced shallots

mince organic garlic cloves

1/4 cup (60 ml) white wine

juice of an organic lemon

choppe parsley

pinch or two of red pepper flakes

2 Tbs. (30 g) (dairy-free) organic butter

organic spinach

organic artichoke hearts, drained

organic sun-dried tomatoes

toasted organic pin nuts

organic lemon wedges

(dairy-free) cheese

unu 1. Cook the pasta as directed.

dui 2. Save 1/3 cup (80 ml) of the water when you drain the pasta.

tri 3.  In a skillet over medium-high heat with the oil, sauté the shallots about 2 minutes. 

quattru 4. Add the garlic for another minute.

cincu 5. Add the wine, cook 2 minutes.

sei 6. Add the lemon juice, parsley, red pepper and whisk in the butter.

setti 7. Add the spinach, artichoke hearts, sun-dried tomatoes, pasta, and nuts.

ottu 8. Reduce to low and cook, stir for a few more minutes. 

novi 9. Serve in a bowl with lemon wedges and cheese on the side.

Try some other pasta dishes: https://veggiefernandezs.blogspot.com/search/label/pasta

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Casserole à la Quinoa & Broccoli

Cooked quinoa has a rich source of minerals manganese (breaks down carbohydrates, proteins, and cholesterol) and phosphorus (needed for growth, maintenance, and repair of all tissues and cells). (It is gluten-free.)

Broccoli is a good source of vitamin C (helps to repair tissue) and K (aids in blood coagulation and binds calcium in bones).

Try this creamy casserole for the next family gathering.

Cazuela de quinua y brócoli (Spanish)

Serves 6

Preheat the oven to 400F (200C)

3 cups (720 ml) organic vegetable or chicken broth

1 cup (130 g) uncooked quinoa

3 Tbs. (45 ml) olive oil

chopped organi broccoli

1 chopped organic onion

3 diced organic carrots

minced organic garlic

dried oregano

little cayenne pepper to taste

2 Tbs. (30 g) (gluten-free) flour

1 cup (240 ml) each organic (dairy-free): yogurt and milk

2 types of grated (DF) cheese

rinsed and drained organic beans (of your choice)

organic sun-dried tomatoes

garnish (and/or):

• parsley
• dill
• thyme
• basil
• rosemary
• sage
• tarragon

uno 1.  Spray cooking oil in a casserole dish and on a baking sheet.

dos 2. Roast the broccoli with some olive oil. Toss to coat and spread evenly on the baking sheet. Cook 10 minutes on each side. Then turn oven down to 350F (175C). 

tres 3. Bring the broth and the quinoa to a boil.

cuatro 4. Reduce to low, cover, and cook about 15 minutes.

cinco 5. Remove, cover, and stand for 5 minutes. Fluff with a folk.

seis 6. Sauté the onions and carrots in olive oil, about 5 minutes. Add the garlic, some Himalayan salt and black pepper for a minute.

siete 7. Sprinkle in the flour, stir, cook about a minute.

 

ocho 8. Whisk in a cup (240 ml) of broth and the milk slowly. Increase the heat to a simmer, then reduce and let it gently bubble, about 5 minutes. Keep stirring.

nueve 9. Stir in the oregano and cayenne. Remove from the heat.

diez 10. Stir in the quinoa, fold in the beans, roasted broccoli, and sun-dried tomatoes.

once 11. Stir in the yogurt and half of the cheeses.

doce 12. Spread in the baking dish and add the rest of the cheeses.

trece 13. Bake, uncovered, about 15 minutes.

catorce 14. Turn the oven to boil for 3-4 more minutes.

quince 15. Let it rest for at least 5 minutes. 

dieciséis 16. Sprinkle on top with any of the garnishes

Try some of the other quinoa recipes:

https://veggiefernandezs.blogspot.com/search/label/Quinoa

 

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