PROTYPO EXPERIMENTAL

LYCEUM OF PATRAS

UNIVERSITY

Written by

Elina Liana

HEALTHY

TRADITIONAL

RECIPES

1’

fish

FENNEL-MARINATED HALIBUT WITH FENNEL TZATZIKI

YIELD: 4 SERVINGS (SERVING SIZE: 1 FILLET AND 2 TABLESPOONS SAUCE)

Ingredients 1 teaspoon grated lemon rind 1 tablespoon fresh lemon juice 1 tablespoon extra-virgin olive oil 2 teaspoons fennel seeds, crushed 1/8 teaspoon freshly ground black pepper 1/2 teaspoon salt, divided 4 (6-ounce) halibut fillets 1 cup plain low-fat yogurt 1/2 cup shredded fennel bulb 2 teaspoons chopped fennel fronds 1 garlic clove, minced Cooking spray

PREPARATION Combine first 5 ingredients and 1/4 teaspoon salt in

a large zip-top plastic bag; add fish. Seal and marinate in refrigerator 1 hour, turning occasionally.

Preheat broiler. Spoon yogurt onto several layers of heavy-duty

paper towels; spread to 1/2-inch thickness. Cover with additional paper towels; let stand 5 minutes. Scrape into a bowl using a rubber spatula. Add 1/4 teaspoon salt, shredded fennel bulb, chopped fennel fronds, and garlic. Cover and refrigerate.

Remove fish from bag; discard marinade. Place fish on a broiler pan coated with cooking spray. Broil 8 minutes or until fish flakes easily when tested with a fork. Serve with yogurt sauce.

 

2’

Salad recipe

CUCUMBER & BLACK-EYED PEA SALAD

MAKES: 6 SERVINGS, ABOUT 1 CUP EACH ACTIVE TIME: 20 MINUTES TOTAL TIME: 20 MINUTES

Ingredients 3 tablespoons extra-virgin olive oil 2 tablespoons lemon juice 2 teaspoons chopped fresh oregano, or 1

teaspoon dried Freshly ground pepper to taste 4 cups peeled and diced cucumbers 1 14-ounce can black-eyed peas, rinsed 2/3 cup diced red bell pepper 1/2 cup crumbled feta cheese 1/4 cup slivered red onion 2 tablespoons chopped black olives

PREPARATION

Whisk oil, lemon juice, oregano and pepper in a large bowl until combined. Add cucumber, black-eyed peas, bell pepper, feta, onion and olives; toss to coat.

Serve at room temperature or chilled.

THANK YOU FOR YOUR

ATTENTION !!

Elina Liana