Broccoli With Lemon Kalamata Olives And Capers Food

BROCCOLI WITH LEMON, KALAMATA OLIVES AND CAPERS

Steps:

• In a medium saucepan fitted with a steamer basket, bring a 1 inch of water to a bowl. Steam the broccoli until tender-crisp, 4 to 5 minutes.
• Transfer the broccoli to a serving bowl, cover and set aside.
• While the vegetables are steaming, in a small saucepan over medium heat, melt the butter.
• Add the oil and garlic and cook, stirring, for 1 minute just until the garlic begins to become fragrant.
• Stir in the olives, lemon juice and capers and cook until heated through, approximately 1 minute.
• Pour the sauce over the steamed broccoli and season with black pepper.
• Toss well to coat.
• Garnish with a sprig or two of fresh parsley, if desired.

EASY PAN-SEARED COD WITH LEMON, OLIVES AND CAPERS

Steps:

• Pat dry the fish fillets very well, then season them generously with salt and pepper and set them aside.
• In a small bowl, combine the garlic, olives, and capers.
• Zest the lemon and cut it into thin slices
• Set a large skillet over medium-high heat. It should be large enough to accommodate the fish and the lemon slices. Add the olive oil and, when it gets hot, carefully lower the two fish fillets into the pan and reduce the heat to medium. Using a fish spatula, gently press the fillets against the skillet ensuring that the whole side of the fish is in contact with the heat (this is important especially when cooking fish with the skin still on - it ensures crispy skin). Let the fish cook for about three minutes and then shake the skillet gently to check if the fish releases from the pan. If it does not, let it cook for another 30 seconds (when the fillets form a crust, they will easily release from the pan). Flip the fish to the uncooked side, then add the lemon slices to the pan around the fillets. Cook the fish for two minutes more (the cooking time depends on the thickness of the fish and how well you want the fish cooked). With a fork, check the flesh of the fish to make sure it flakes easily. Flip the slices of lemon. Add the garlic mixture to the skillet and cook for another 30 seconds.
• Transfer the fish to two plates and spoon the mixture of olives and capers over the fish. Sprinkle the fillets with the reserved lemon zest and celery leaves. Serve with extra lemon on the side.

LEMON, OLIVE, AND CAPER SAUCE FOR VEGETABLES

Steps:

• Prepare vegetable per your method of choice and put aside after preparation. Meanwhile in a small saucepan over medium heat, melt the butter; add the oil and garlic and cook, stirring for 1 minute. Then stir in the olives, lemon juice and capers and cook until heated through, about 2 minutes. Pour the sauce over vegetables, season with pepper; toss well to coat.
• Lime juice can be substituted for lemon juice for a different take on the same theme.
• Nutritional information: Per serving, 43 calories, 28 calories from fat (with no trans-fats or significant saturated fat.) 2mg cholesterol, 3 grams carbohydrate, 2 grams protein, i gram fiber, 67 milligrams sodium.