As February comes to a close, we’ve got one final heart healthy recipe for our Lunatics who are looking to use Heart Month as an opportunity to take a step back and examine their diet. As a refresher for those guests who are new to our blog, the Mediterranean Diet was recently ranked 2019’s best overall diet by US News and World Report. Click here to read more about this and for the full article. As stated in the article by CNN, “numerous studies found the diet can reduce the risk for diabetes, high cholesterol, dementia, memory loss, depression and breast cancer. Meals from the sunny Mediterranean region have also been linked to stronger bones, a healthier heart and longer life. Oh, and weight loss, too.”
To celebrate Heart Health Month, Chef Ron and Maria Pourteymour have put together a few delicious, simple and heart healthy recipes for you to try this month. Included below is the recipe for Chef Ron’s Turkish Fish Stew and the full video is here. Try it out at home and let us know what you think!
RECIPE BACKGROUND:
The double deck Galata Bridge, spans the Golden Horn, a portion of the bosphorous waterway, which separates Turkey into its Asian and European parts. The Bosphorous is fed on both sides by the Black Sea and the Sea of Marmara, creating a fish highway. On the upper level of the Galata, while the setting sun turns the towering mosques of Istanbul into silhouettes, fishermen stand shoulder to shoulder across the entire length of the bridge, filling their buckets with whatever fish is running that day. The bridge is full of life. Locals cross to and fro, flowing as steadily as the water beneath their feet. Street hawkers peddle bait and baked goods. Fishermen bond with fishermen, sharing smokes and stories in between tending their lines. From the lower deck of the bridge, the scents of the tobacco cafes and the warm aromatic air of the wall to wall restaurants rise amidst the sounds of constant chatter. The energy of people and moving water and cooking and commerce and conversation all converge here. While most bridges are intended as a means of transport, this one is also a destination. Many of the fish caught here will be brought home to be prepared “Pilaki” style, meaning stewed with tomatoes, root vegetables, garlic, parsley, lemon and olive oil.
INGREDIENTS:
1 ½ pounds center cut salmon, skinless, boneless
2 tablespoons olive oil
1 cup chopped red onion
1 large fennel bulb, halved lengthwise, slice ¼ inch thick
1 cup diced, peeled carrots
1 cup diced, peeled celery root
1 tablespoon chick pea flour
2 cups chopped tomatoes
2 cloves garlic, chopped
½ cup red wine
1 ½ cups vegetable stock
2 bay leaves
1/8 teaspoon crushed red pepper flakes
1 teaspoon lemon zest
6 sprigs fresh thyme
2 tablespoons chopped parsley
1/2 cup diced feta cheese
1/2 lemon
DIRECTIONS:
1. Place salmon on cutting board. Slice crosswise into 1 inch thick strips.
2. Add oil to large skillet over medium high heat. Once oil is warm, add onions, fennel, carrots and celery root. Cook 6 minutes, stirring often.
3. Stir in chick pea flour to coat vegetables. Cook 2 minutes, stirring constantly.
4. Add tomatoes, garlic, wine, stock, bay leaves, red pepper flakes, lemon zest and thyme. Bring to simmer. Season with salt and pepper.
5. Add salmon, nestling pieces into the vegetables until barely covered with liquid. Return to very low simmer. Cover. Cook 15 minutes or until salmon is slightly underdone.
6. Remove from heat. Sprinkle with parsley and feta cheese. Squeeze lemon atop.
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