The best summer menus merge simplicity with freshness, exploiting the inherent goodness of seasonal produce. Prime-time vegetables that are locally grown and freshly picked become a platform for easy preparations that highlight ingredients instead of elaborate techniques.
In this menu, some of mid-summer’s best, including tomatoes, green beans, cucumbers and bell peppers, are the basis for recipes that speak of the sun.
The recipes can be served hot or at room temperature. Although the salad and relish can be made ahead of time, each are best served within an hour or so of preparation, without refrigeration.
Grilled fish with Moroccan-spiced tomato relish
Toasted orzo pilaf
Green bean salad with mint, feta and confetti vegetables
Grilled pita bread
White sangria
GRILLED FISH WITH MOROCCAN-SPICED TOMATO RELISH
Preparation time: 15 minutes
Cooking time: 8-10 minutes
Yield: 4 servings
The mild taste of cod is ideally suited to this preparation although other types of fish can be used in its place. Consider walleye, sea bass or halibut.
4 cod fillets, about 6 ounces each
3 tablespoons olive oil
Salt, freshly ground pepper
1/2 teaspoon each, ground: cumin, coriander
1/8 teaspoon ground red pepper
1 large clove garlic, minced
3 medium tomatoes, seeded, diced
2 tablespoons orange juice
1/2 teaspoon salt or to taste
1. Prepare grill or heat broiler. Brush fillets with 1 tablespoon of oil; season with salt and pepper. Grill or broil fish until done, 8-10 minutes. Heat remaining oil in small skillet over high heat. Add cumin, coriander and red pepper; cook until fragrant, 45 seconds. Add garlic; cook, stirring constantly, 15 seconds.
2. Transfer spice mix to medium bowl. Add tomatoes, orange juice and salt to taste. Stir gently to combine. Top hot fish with tomato mixture.
Nutrition information per serving:
Calories ………… 200 Fat ……….. 11 g Saturated fat .. 1.6 g
% calories from fat .. 50 Cholesterol .. 45 mg Sodium …….. 360 mg
Carbohydrates ……. 6 g Protein ……. 19 g Fiber ……….. 1 g
GREEN BEAN SALAD WITH MINT, FETA AND CONFETTI VEGETABLES
Preparation time: 20 minutes
Cooking time: 5-7 minutes
Yield: 4 servings
12 ounces tender, young green beans, trimmed
2 teaspoons each: olive oil, finely minced fresh mint
Salt, freshly ground pepper
1 small pickling cucumber, finely diced
1/2 small red bell pepper, seeded, finely diced
1/4 cup crumbled feta cheese
1. Heat water to boil over high heat. Add beans; cook just until tender, about 5 minutes. Drain; rinse under cold water to stop cooking. Pat dry.
2. Toss beans with oil, mint, salt and pepper to taste. Arrange on serving platter. Combine cucumbers, bell pepper and cheese; mix well. Sprinkle over beans.
Nutrition information per serving:
Calories …………. 75 Fat ………. 4.4 g Saturated fat .. 1.7 g
% calories from fat .. 48 Cholesterol … 8 mg Sodium …….. 110 mg
Carbohydrates ……. 8 g Protein …… 3.1 g Fiber ………. 3.3 g
TOASTED ORZO PILAF
Preparation time: 10 minutes
Cooking time: 14 minutes
Yield: 4 servings
Smoked paprika lends the pasta a burnished red tint and beguiling flavor. Regular paprika may be used instead.
1 1/3 cups orzo pasta
Salt
1/4 cup toasted slivered almonds
1 tablespoon extra-virgin olive oil
1/2 teaspoon smoked sweet paprika, see note
1/4 teaspoon smoked hot paprika, see note
1. Heat salted water to boil in medium saucepan over high heat. To toast orzo, place in dry, heavy 2-quart saucepan. Cook over high heat, stirring often, until medium brown in color, 2-3 minutes.
2. Add orzo to boiling water; cook according to package directions. Drain well.
3. Toss orzo with almonds, oil, paprikas and salt to taste. Serve hot or at room temperature.
Note: Smoked sweet and hot paprika is sold at The Spice House in Evanston for $1.30 per 1-ounce package; $3.55 for 4 ounces. To order by mail, call 847-328-3711.
Nutrition information per serving:
Calories ………… 310 Fat ……….. 7 g Sat. fat ….. 0.9 g
% cal. from fat …… 21 Chol. …….. 0 mg Sodium …….. 3 mg
Carb. ………….. 55 g Protein ……. 6 g Fiber …….. 1.5 g
