Haddock Mediterranean With Kale Food

HEALTHY MEDITERRANEAN BAKED HADDOCK

Steps:

• Preheat the oven to 425 degrees F. Combine the cherry tomatoes, white wine, olives, 3 of the garlic cloves, capers, honey, 1/2 teaspoon salt and a few grinds of pepper in a 9-by-13-inch baking dish.
• Pat the haddock fillets dry with a paper towel and season the flesh side with the Italian seasoning, paprika, 1 teaspoon salt and a few grinds of pepper. Nestle the fillets into the sauce in the baking dish. Bake until the sauce is bubbling around the edges and the fillets are cooked through and easily flaked with a fork, 15 to 20 minutes.
• Meanwhile, mix the remaining 1 garlic clove with the olive oil, 1/4 teaspoon salt and a few grinds of pepper in a small bowl. Brush both sides of each slice of bread with the oil mixture and place onto a baking sheet. Bake until the bread is toasted, 5 to 7 minutes.
• Serve the fish on plates with the sauce and bread on the side.

HADDOCK MEDITERRANEAN WITH KALE

Steps:

• Spray a glass baking dish with Pam and lay fish fillets in the dish. Combine chopped tomatoes, olives, scallions, olive oil, salt and pepper and mix. Let flavors blend for about 10 minutes. Spoon tomato mixture generously over the fish and bake, covered, in a 350-degree oven for about 20 minutes (depending on thickness of fillets) or until fish flakes easily but isn't dried out. While fish is baking, wash a generous bunch of fresh kale, remove any woody stems from end and chop. Steam for about 10 minutes, or until just wilted. Toss lightly with Smart Balance margarine, salt and pepper. Serve fish fillets on top of a bed of kale, spooning pan juices over all.

MEDITERRANEAN KALE WITH FETA

Steps:

• Bring to boil water in large shallow pan. Meanwhile, stir tgether lemon juice and balsamic vinegar and set aside.
• submerge kale greens in boiling water, pressing down kale into water. cook for 2 minutes.
• remove kale with skimmer letting water drain for 2-3 minutes. Place on large plate.
• Sprinkle with feta cheese and lemon/vinegar mix. Top with kalamat olive halves and serve.
• cooking time includes bringing water to boil. times will vary based on depth of pot.

BAKED HADDOCK

Steps:

• Preheat oven to 350. Lightly grease/spray a large shallow baking dish.
• Pat haddock dry; arrange in prepared baking dish. Sprinkle w/ salt and pepper.
• In a small bowl, mix together melted butter, lemon juice and minced garlic; evenly brush over haddock fillets.
• Evenly sprinkle fillets with parsley tarragon and paprika.
• Bake at 350 for 25-35 minutes of until opaque and flakes easily.

MEDITERRANEAN HADDOCK PACKETS

Steps:

• Preheat oven to 450degrees.
• Cut four 15 inch squares of parchment paper; fold each crosswise in half, then open.
• Place 1/4 each of the zucchini and onion onto side of each square; top with haddock.
• Divide tomatoes, olives and capers over fish.
• Sprinkle each with 1/4 of the oil, lemon juice, oregano and pepper.
• Fold paper over so that edges meet, double fold edges and pinch to seal.
• Bake on a baking sheet at 450 degrees for about 20 mins or until fish flakes easily and vegetables are tender.
• Let stand for 2 minutes before opening.
• Serve over cooked rice or orzo pasta, pouring any juices from packet on top.

MEDITERRANEAN KALE

Steps:

• Place a steamer insert into a saucepan, and fill with water to just below the bottom of the steamer. Cover, and bring the water to a boil over high heat. Add the kale, recover, and steam until just tender, 7 to 10 minutes depending on thickness.
• Whisk together the lemon juice, olive oil, garlic, soy sauce, salt, and black pepper in a large bowl. Toss steamed kale into dressing until well coated.