More Mediterranean-Style Recipes

In her book, The Sonoma Diet, Dr. Guttersen identifies some powerhouse foods of the Mediterranean style of eating that have high nutritional value and relatively few calories. In addition they have other recognized health benefits such as reducing cancer risk and improving heart health.

In alphabetical order, they are: Almonds (and a few other nuts like walnuts), Bell Peppers, Blueberries, Broccoli, Grapes (including wine in moderation), Olive (or canola) Oil, Spinach, Strawberries, Tomatoes, and Whole Grains.

Today’s recipe features several of the powerhouse foods (almonds, raisins, bell peppers and olive oil) and is served with your choice of (low cal) white fish filet.

Vitamin-Rich Veggies and Fish
(Serves 2)

4 T. balsamic vinegar
3 T. golden raisins
2 T. blanched slivered almonds
1 T. olive oil
2 white fish filets
2 bell peppers, cut in strips
¾ t. sugar
¼ t. salt
1/8 t. pepper

Add raisins to vinegar and let soak.

Toast almonds in small pan and set aside.

Heat olive oil in large skillet. Add fish and sear both sides; remove to plate. Add peppers, sugar, salt and pepper to pan and sauté until peppers soften (about 10 min.). Stir in raisin/vinegar mix and cook until vinegar evaporates and peppers are glazed (about 1 min.) Return fish to pan, cover and simmer until fish is thoroughly cooked.

Remove fish to serving plates. Top with pepper mix and sprinkle with almonds.

Tags: vitamin-rich veggies and fish, enjoy your food, The Sonoma Diet