"Occasional" French fry eaters take note: just one junk food meal can cause damage to your arteries says new research out of the ÉPIC Center of the Montreal Heart Institute.

When sustainable Pacific halibut is paired with olives and tomatoes, the result is a true palate pleaser.

Olives, which are actually a fruit, fall into two basic categories:

1. Green (picked before they’re ripe)
2. Black (fully ripened before they’re  cured)

Today’s recipe calls for black olives, and you can choose from Greek Kalamatas and Italian Gaetas to large California olives. No matter which you use, they’ll produce a true Mediterranean taste when combined with tomatoes.

Tomatoes add vitamin C, lycopene and other compounds that act as antioxidants to help lower your risk for many cancers. They also contribute their unique consistency and taste, making this a perfect entrée to serve over a bed of brown or wild rice.

All of the ingredients should be available at a well-stocked natural and organic food store.

Pacific Halibut with Olives and Tomatoes

Makes 4 servings

2 tablespoons olive oil, divided
2 cloves garlic, crushed
2 large onions, chopped
1 medium green bell pepper, chopped
20 large black olives, pitted
1 can (14 oz.) plum tomatoes, chopped
4 Pacific halibut fillets, 4 oz. each (any dense white fish will do)
1/2 teaspoon Italian seasoning
Salt and pepper, to taste
1 tablespoon chopped fresh parsley
Chopped parsley for garnish

1. Preheat oven to 375°F.
2. In medium skillet, heat 1 tablespoon olive oil. Sauté garlic, onions and pepper until softened.
3. Add olives and tomatoes, and simmer for about 5 minutes. Set aside.
4. Gently wash fish, and pat dry. Season on both sides with Italian seasoning, salt and pepper.
5. Heat remaining olive oil in large skillet over high heat. Cook fish for about 3 to 4 minutes on each side. When turning fish, take care to keep fillets in one piece.
6. Place fish in baking dish, and cover with the sauce. Sprinkle 1 tablespoon chopped parsley on top.
7. Bake for about 10 to 20 minutes, until fish is cooked through.
8. Garnish with chopped parsley, and serve over a bed of brown or wild rice.

Per serving: 270 calories, 12 g total fat (trace saturated fat), 14 g carbohydrate, 26 g protein, 3 g dietary fiber, 470 mg sodium

Recipe and photo courtesy of the American Institute for Cancer Research

Whether you’re snacking during a football game or relaxing in the company of friends, bring a touch of the Mediterranean to the occasion with today’s nibble-ready recipe.

Prep time is 15 minutes, and all of the ingredients should be available at your local natural and organic food store.

Serve with an aromatic Pinot Grigio, fruity Chardonnay or richly flavored Cabernet Sauvignon.

Note: You may also top a salad with these spicy olives.

Spicy Marinated Olives

Makes 1 dozen appetizers (about 2 cups olives)

1. Toast coriander and cumin seeds in small skillet over medium heat, shaking skillet occasionally, until seeds are fragrant, 2 to 3 minutes.
2. In jar with tight-fitting lid, combine seeds and remaining ingredients, except olives. Cover; shake well.
3. Add olives; cover and shake well to coat olives with marinade.
4. Refrigerate at least 2 hours or up to 1 month before serving. Serve at room temperature with wooden picks as appetizers or add to tossed green salad.

More Olive Recipes from Our Blog

1. Green Olive Salsa
2. Green Olive Cheddar Dip
3. Olive-Stuffed Goat Cheese Bites
4. Grilled Flatbread with Olive, Orange and Fennel Relish
5. Marinated Olives
6. Greek Pasta Salad
7. Spanish Olive Drizzle

Recipe and photo courtesy of Lindsay Olives

Blood oranges are my favorite citrus fruit, largely because they’re a seasonal treat. 

First grown in Italy and Spain, they’ve made their way to the United States and are now grown in California and Texas. Peak season is November to May (California) and December to March (Texas). 

Our weekend recipe combines blood oranges and red beets for a savory, yet sweet, salad. All of the ingredients should be available at your local natural and organic food store. If you have trouble finding blood oranges, you may substitute navel oranges.

Red Beet and Blood Orange Salad

Serves 4 (about 1 cup salad per serving, plus 1/4 cup dressing for later use)

Dressing

1/4 cup olive oil
1/4 cup berry-infused red wine vinegar
2 to 3 tablespoons sugar
1½ tablespoons grated fresh ginger
1/4 teaspoon salt, or to taste

Salad

2 medium fresh beets (about 10 ounces total), stemmed and scrubbed
4 large Romaine lettuce leaves or 4 cups loosely packed field greens (about 4 ounces total)
2 blood or navel oranges, peeled and cut into sections
1/2 cup thinly sliced red onions
1/4 cup chopped cilantro leaves
1/2 ounce chopped walnuts, toasted (optional)

1. Preheat oven to 425°F.
2. Peel beets under running water to prevent staining of fingertips. Drain on paper towels, and cut each beet into eight wedges.
3. Place beets on foil-lined baking sheet. Drizzle with 1 teaspoon oil (from the dressing ingredient list), and toss to coat well. Arrange in a single layer. Bake 10 minutes.
4. Stir beets and cook 10 minutes longer, or until just tender. Remove foil and beets from baking sheet, and place on wire rack to cool at least 10 minutes.
5. Meanwhile, combine salad dressing ingredients in a jar or container with lid.
6. Arrange lettuce on a large platter; top with remaining salad ingredients and beets.
7. Shake jar vigorously, and evenly drizzle one half of the dressing over salad. Refrigerate remaining dressing up to 3 days for later use.

Check out:

• Pepita-Crusted Halibut with Blood Orange Jicama Chutney
• Blood Orange Marga-Tea-Tas
• Rose Geranium Sangria
• Greek-Style Beet Salad
• Roasted Portobello Mushrooms with Beets and Goat Cheese
• Spinach and Baby Beet Salad with Balsamic Vinegar and Plum Vinaigrette, Hazelnuts and Goat Cheese

Recipe and photo courtesy of Pompeian

The traditional Mediterranean diet demonstrates how natural and organic foods can improve your health. 

Characterized by daily consumption of olive oil, fish, fruits, vegetables, legumes, nuts and whole grains, it discourages consumption of processed foods and meat. 

Much of standard Mediterranean fare contains high levels of omega-3 fatty acids, which support brain, heart, skin and eye health. Olive oil should replace vegetable oil, whenever possible. 

“If you are going to cook with oil, doesn’t it make sense to cook with one that contains more omega-3?” asks Chef Nick Stellino, author of numerous cookbooks, including Dine In! and Nick Stellino’s Mediterranean Flavors. 

The following guide, courtesy of the International Olive Oil Council, shows you how to substitute organic olive oil for butter (and margarine): 

• 1 teaspoon butter = 3/4 teaspoon olive oil
• 1 tablespoon butter = 2¼ teaspoons olive oil
• 2 tablespoons butter = 1½ tablespoons olive oil
• 1/4 cup butter = 3 tablespoons olive oil
• 1/2 cup butter = 1/4 cup + 2 tablespoons olive oil
• 2/3 cup butter = 1/2 cup olive oil
• 3/4 cup butter = 1/2 cup + 1 tablespoon olive oil
• 1 cup butter = 3/4 cup olive oil
• 2 cups  butter = 1½ cups olive oil 

Tune in tomorrow for our Mediterranean-inspired recipe for Red Beet and Blood Orange Salad.

Photo courtesy of Pompeian