Mediterranean Style Whole Rock fish

Baked Rock fish

 

1 whole rock fish about 3 to 3 1/2 pounds, cleaned and gutted

3-4 tablespoons extra-virgin olive oil
4-5 cloves garlic, minced
Pinch red pepper flakes
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon ground ginger
Kosher Salt and freshly ground black pepper
15-20 fresh mint sprigs, torn
2 to 3 lemons cut into slices

Preheat oven to 325°F. Oil a baking dish large enough to hold the rock fish. Dry rock fish thoroughly inside and out. Place the fish on its side in the baking dish.  Lightly score the fish on both sides (make cuts in one direction on the fish without going deep). 

Drizzle the fish with olive oil inside and outside on both sides. Sprinkle the inside of fish with garlic, salt and pepper, red pepper flakes, ground cumin and coriander, and ginger. Add the fresh mint and lemon slices inside and under the fish. 

Bake about 10 minutes per pound, until fish flakes easily with a fork. Baste 2 or 3 times during baking. Transfer to a serving plate and spoon cooking juices over top. Squeeze extra fresh lemon juice on top. Serves 4-6

 

 

 

 

 

This fish can also be cooked on an outdoor grill. Whatever you do, do not grill the fish in a glass pan, grill it directly on the hot grill or on foil paper slightly scored.  My husband grilled the fish in a glass pan on the grill, guess what happened?

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My Favorite Herbs and Their Complimentary Uses

Fresh Herbs

I am always asked in my cooking classes what my favorite fresh herbs are.  I am also asked how to use them and take care of them.  Hopefully, this small article will help.

These are my favorite herbs to cook with.  I have most of them planted in pots already. I'm waiting for warmer weather to plant my basil and cilantro.  I couldn't make the recipes I do, without these great compliments to my dishes. 

 

Basil

Mint

Oregano

 

Cilantro (softer leaves)

Fresh herbs can transform basic foods into flavorful dishes. They are the seasonings that expand the natural flavors of a dish. Fresh herbs enhance and compliment the taste of a dish without adding calories or fat.

My Favorite Fresh Herbs	Nutritional Information – These herbs are a good source of:
Basil	Vitamin K needed for blood clotting, Iron, calcium, Vitamin A, magnesium, Vitamin C and potassium.
Chives	Thiamin, Niacin, Pantothenic Acid, Phosphorus and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Potassium, Copper and Manganese
Cilantro	Thiamin and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Riboflavin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese
Dill	Calcium, Copper, Iron, Folate, Magnesium, Niacin, Phosphorus, Potassium, Riboflavin, Vitamin A, Vitamin B6, Vitamin C, and Zinc
Italian Parsley	Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Niacin, Vitamin B6, Pantothenic Acid, Phosphorus and Zinc, and a good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Calcium, Iron, Magnesium, Potassium, Copper and Manganese
Mint	Calcium, Copper, Folate, Iron, Niacin, Magnesium, Manganese, Phosphorus, Potassium, Riboflavin, Vitamin A, Vitamin C, and Zinc
Oregano	Calcium, Copper, Folate, Iron, Magnesium,  Potassium, Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Vitamin K and Folate
Rosemary	Calcium, Copper, Folate, Iron, Magnesium, Manganese, Potassium, Vitamin A, Vitamin B6, and Vitamin C
Sage	Calcium, Copper, Folate, Magnesium, Manganese, Thiamin, Vitamin A, Vitamin B6, Vitamin C, Vitamin E, and Vitamin K
Thyme	Calcium, Copper, Folate, Iron, Phosphorus, Potassium, Riboflavin, Magnesium, Manganese, Vitamin B6, Vitamin A, Vitamin C, and Zinc

 

 

 



Italian Parsley (sturdier leaves)

If I can’t find fresh herbs how much dried herb should I use?

Always remember when you are using fresh herbs instead of dried that 1 tablespoon of fresh herb = 1 teaspoon of dried herbs

 

Thyme

How do I store my fresh herbs?

After purchasing fresh herbs you can put then in a glass vase with water in the refrigerator for up to a week.  Change the water often and wash them as you need for use, or after washing the herbs, wrap them in barely damp paper towel and stuff them in a zip lock bag, they will stay fresh at least 1 week.

Sage

When purchasing fresh herbs, what do I do to ensure its freshness?

A:  Besides not being wilted, make sure the herb is green with no marks on the leaves. Take a small piece of herb and smell it for good aroma.

 

Chives

What’s the best time to add herbs to your dish?

With “Hard” herbs such as rosemary, sage, oregano, and thyme because they are sturdy, add them to dishes in the beginning of cooking. For “Soft” herbs, such as parsley, cilantro, mint, dill, basil, tarragon, and chives because they are delicate and they turn brown easily, add them in the last minute of cooking time, or after taking the dish off the heat.

 

Most dishes require a few sprigs of an herb. What do I do with the rest?
With soft herb leftovers, I often make a pesto type dip, mix it with extra virgin olive oil for bread or use is fresh on top of a mixed green salad. With hard herb leftovers, mix a bunch on the grill or in the oven when cooking fish or meat. You can also dry them for later use.

 

Dill

Can I freeze fresh herbs?

The easiest way to freeze herbs is to blanch them, dip them in ice water, pat them dry and freeze them on a cookie sheet. After they are completely frozen, put them in small freezer bags or you can puree the herbs with a small amount of water and freeze the pulp in ice cube trays. When completely frozen, put them in small freezer bag and label them.

 

Rosemary (Rosmarino)

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