Flavored With Olive Oil

Southern Living, Feb 2004 by Zacharia, Joy E

This ingredient offers great taste and a boost to health.

Want to serve a scrumptious dish? Start with olive oil. Keep two types on hand: light-colored or Gentile olive oil for sauteing or for use with delicate flavors, and extra-virgin for rich taste and full body. This versatile oil is good for you too. Read "About Olive Oil" at southernliving.com/features to learn why. JOY E. ZACHARIA, R.D.

BROILED SALMON WITH LEMON AND OLIVE OIL

MAKES 4 SERVINGS

PREP: 20 MIN., CHILL: 30 MIN., BROIL: 12 MIN.

This dish is a highly nutritious choice. Monounsaturated fat from olive oil, Omega-3 fatty acids from salmon, and fiber from brown rice together spell heart health.

4 (6-ounce) salmon fillets

½ teaspoon salt

½ teaspoon coarsely ground pepper

1 teaspoon grated lemon rind

3 tablespoons fresh lemon juice, divided

2 tablespoons extra-virgin olive oil, divided

1 teaspoon fresh or dried rosemary

Vegetable cooking spray

2 cups hot cooked brown rice

4 cups arugula or uncooked baby spinach

Garnishes: lemon slices, rosemary sprigs

SPRINKLE salmon fillets evenly with salt and pepper.

PLACE fillets, lemon rind, 1 tablespoon lemon juice, 1 tablespoon oil, and rosemary in a large zip-top plastic bag. Seal and turn to coat. Chill 30 minutes.

REMOVE fillets from marinade, discarding marinade. Place fillets, skin side down, on a rack coated with cooking spray in an aluminum foil-lined broiler pan.

BROIL fish 5 ½ inches from heat 10 to 12 minutes or until fillets flake easily with a fork.

ARRANGE rice and arugula on a serving platter; top with fillets.

WHISK together remaining 2 tablespoons lemon juice and 1 tablespoon oil; drizzle evenly over fillets. Garnish, if desired. CHELSEY BLANCHARD BIRMINGHAM, ALABAMA

Calories including arugula and rice: 457 (40% from fat); Fat 20.4g (sat 3.1g, mono 9.8g, poly 6g); Protein 41.6g; Carb 24.6g; Fiber 2.4g; Chol 107mg; Iron 2.4mg; Sodium 386mg; CaIc 71 mg.

CREAMY LIME DRESSING

MAKES ABOUT 2 ½ CUPS

PREP: 10 MIN.

Serve as a dip for raw vegetables or baked chips, as a salad dressing, or as a sandwich spread.

1 (16-ounce) package firm tofu, drained

½ cup chopped fresh parsley*

½ cup fresh lime juice

½ cup olive oil

½ cup tahini

2 tablespoons life soy sauce

1 teaspoon garlic powder

½ teaspoon salt

PROCESS all ingredients in a blender or food processor until smooth, stopping to scrape down sides. Chill until ready to serve. SU ABBOTT ATLANTA, GEORGIA

*½ cup chopped fresh basil may be substituted.

NOTE: Tofu is made from soybeans, making it an excellent source of protein and cancer-fighting antioxidants. Look for brands fortified with calcium.

Calories per 2 tablespoons: 70 (79% from fat); Fat 6.2g (sat 0.9g, mono 3.5g, poly 1.6g); Protein 3g; Garb 1.7g; Fiber 0.5g; Chol Omg; Iron 1.8Mg; Sodium 85mg; CaLc 112mg.

OLIVE OIL-BALSAMIC DIPPING SAUCE

MAKES 6 SERVINGS

PREP: 10 MIN., BAKE: 15 MIN.

For a fresh, quick appetizer, layer plum tomatoes, thinly sliced red onion, and part-skim mozzarella cheese cubes in a shallow dish, and drizzle with sauce. Or serve it with crusty whole grain bread, which is a good source of fiber.

3 tablespoons freshly grated Parmesan cheese

1 garlic clove, minced

½ teaspoon Italian seasoning

½ teaspoon salt

½ teaspoon freshly ground pepper

¼ cup extra-virgin olive oil

2 tablespoons balsamic vinegar

1 (16-ounce) unsliced multigrain bread loaf

STIR together first 5 ingredients in a shallow bowl. Drizzle oil and vinegar evenly over cheese mixture, and stir.

PLACE bread loaf directly on lower oven rack. Bake at 350° for 15 minutes or until heated. Cut bread into 1-inch slices. Dip bread slices into sauce. CARLY DRUDA CLEARWATER, FLORIDA

Calories including bread: 214 (39% from fat); Fat 9.3g (sat 1.3g, mono 5.6g, poly 1.8g); Protein 6.6g; Carb 27.5g; Fiber 3.5g; Chol 1.5mg; Iron 17mg; Sodium 390mg; CaLc 202mg.

GNOCCHI WITH OLIVE OIL, TOMATO, AND PARMESAN

MAKES 4 SERVINGS

PREP: 20 MIN., BAKE: 1 HR., COOK: 5 MIN.

Save time by roasting the garlic bulb ahead or using roasted garlic from a jar. The jar provides conversion information for using it instead of fresh roasted. We tested this dish with extravirgin olive oil, but any type will work.

1 garlic bulb

2 tablespoons extra-virgin olive oil

10 to 12 fresh sage leaves

1 (16-ounce) package gnocchi

1 (32-ounce) container fat-free reduced-sodium chicken broth

4 plum tomatoes, chopped

¼ to ½ teaspoon coarsely ground black pepper

2 tablespoons freshly shaved

Parmesan or Romano cheese

CUT off pointed end of garlic; place garlic on a piece of aluminum foil. Fold foil to seal.

BAKE at 375° for 1 hour; cool. Squeeze pulp from garlic cloves into a bowl, and mash with fork; set aside.

STIR together oil and sage in a small skillet, and cook over medium-low heat 2 to 3 minutes or until fragrant and crisp. Remove leaves, and drain on a paper towel; reserve oil.

PREPARE gnocchi according to package directions, substituting chicken broth for water. Drain, reserving ¼ cup broth. Add gnocchi and reserved oil to roasted garlic in bowl. Add reserved ¼ cup chicken broth, chopped tomatoes, and pepper, tossing to coat. Sprinkle with cheese and sage leaves; serve immediately.