The Atlantic diet is all about savoring the rich flavors and nutrients found in the seafood-rich waters off the coasts of Europe. By incorporating traditional dishes from countries like Portugal, Spain, and France, you can create a delicious and nutritious meal plan that’s perfect for a healthy lifestyle. In this article, we’ll dive into 18 hearty Atlantic diet recipes that showcase the best of what the sea has to offer.
From classic stews and soups to seafood-stuffed bell peppers and pan-seared fish, these recipes are sure to tantalize your taste buds and provide a wealth of benefits for your overall health. Whether you’re a seasoned cook or just looking to add some excitement to your meal routine, these Atlantic diet recipes have something for everyone.
Stay tuned for the full article, where we’ll explore each recipe in detail and provide tips on how to incorporate them into your daily meals.
Grilled Sardines with Lemon and Garlic
This recipe brings together the simplicity of grilled sardines, the brightness of lemon, and the pungency of garlic for a flavorfully balanced dish. Perfect as an appetizer or snack, this easy-to-make recipe is sure to impress.
Ingredients:
– 12-15 sardines (fresh or canned)
– 2 lemons, juiced
– 3 cloves of garlic, minced
– 2 tbsp olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. Rinse sardines under cold water and pat dry with paper towels.
3. In a small bowl, mix together lemon juice, garlic, salt, and pepper.
4. Brush both sides of the sardines with olive oil, then coat with the lemon-garlic mixture.
5. Grill sardines for 2-3 minutes per side, or until cooked through.
6. Serve immediately, garnished with chopped parsley if desired.
Cooking Time: 6-8 minutes
Portuguese Salt Cod Stew (Bacalhoada)
A hearty and flavorful stew originating from Portugal, Bacalhoada is a comforting dish that’s perfect for a chilly evening. This recipe uses salt cod, a staple ingredient in Portuguese cuisine, to create a rich and savory broth.
Ingredients:
– 1 pound salt cod, soaked overnight and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 carrot, chopped
– 1 potato, peeled and chopped
– 1 can (14.5 oz) diced tomatoes
– 4 cups water
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion, garlic, carrot, and potato; cook until the vegetables are tender, about 10 minutes.
3. Add the salt cod, diced tomatoes, water, salt, and pepper. Bring to a boil, then reduce the heat and simmer for 20-25 minutes or until the cod is flaky and easy to break apart with a fork.
4. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 40-45 minutes
Galician-Style Octopus with Paprika
Experience the bold flavors of Galicia, a region in northwest Spain, with this simple and delicious recipe for tender octopus cooked in a smoky paprika sauce.
Ingredients:
– 1 pound cleaned and chopped octopus
– 2 tablespoons olive oil
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon smoked paprika
– 1/2 teaspoon sweet paprika
– Salt and pepper to taste
– 1/4 cup white wine (optional)
Instructions:
1. Heat the olive oil in a large skillet over medium heat.
2. Add the chopped onion and cook until translucent, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the octopus and cook for 2-3 minutes, until it starts to change color.
5. Add the smoked and sweet paprika, salt, and pepper. Stir well to combine.
6. If using white wine, add it to the skillet and stir to deglaze.
7. Reduce heat to low and simmer for 10-15 minutes, or until the octopus is tender.
Cooking Time: 20-25 minutes
Seafood Rice with Clams and Shrimp
This hearty seafood rice dish is a flavorful combination of clams, shrimp, and saffron-infused rice, perfect for a satisfying meal.
Ingredients:
– 1 cup uncooked white rice
– 2 cups water
– 1/4 teaspoon saffron threads, soaked in 1 tablespoon hot water
– 2 tablespoons olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 pound large shrimp, peeled and deveined
– 1 pound clams, scrubbed and rinsed
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat oil in a large skillet over medium-high heat. Add onion and cook until translucent.
2. Add garlic and cook for an additional minute.
3. Add shrimp and cook until pink, about 2-3 minutes per side. Remove from skillet and set aside.
4. Add clams to the skillet and cook until opened, about 3-4 minutes.
5. In a separate pot, combine rice, water, and saffron mixture. Bring to a boil, then reduce heat to low and simmer for 18-20 minutes or until liquid is absorbed.
6. Fluff cooked rice with a fork. Add cooked shrimp and clams on top.
7. Season with salt and pepper to taste.
Cooking Time: 25-30 minutes
Roasted Mackerel with Herbs and Olive Oil
Roasted Mackerel with Herbs and Olive Oil Recipe
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A flavorful and aromatic dish that showcases the rich taste of mackerel, roasted to perfection with a blend of fresh herbs and infused with olive oil.
Ingredients:
• 4 mackerel fillets (6 oz each)
• 2 tbsp olive oil
• 1/4 cup chopped fresh parsley
• 2 tbsp chopped fresh dill
• 1 tsp lemon zest
• Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the mackerel fillets under cold water, pat dry with paper towels.
3. In a small bowl, mix together olive oil, parsley, dill, lemon zest, salt, and pepper.
4. Place the mackerel fillets on a baking sheet lined with parchment paper.
5. Brush the herb mixture evenly over both sides of the fish.
6. Roast in the preheated oven for 12-15 minutes or until cooked through.
7. Remove from oven and serve immediately.
Cooking Time: 12-15 minutes
Traditional Caldo Verde (Kale Soup)
Caldo Verde is a hearty and comforting soup that originated in Portugal. This recipe uses simple ingredients to create a flavorful and nutritious meal.
Ingredients:
– 1 pound kale, stems removed and chopped
– 1 pound smoked pork sausage (such as linguiça), sliced
– 2 medium potatoes, peeled and diced
– 4 cups chicken broth
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the sliced sausage and cook until browned, about 5 minutes.
3. Add the chopped kale, diced potatoes, and chicken broth. Bring to a boil, then reduce the heat and simmer for 20-25 minutes or until the vegetables are tender.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with additional kale if desired.
Cooking Time: 30-40 minutes
Basque-Style Tuna with Peppers
This classic Basque dish is a staple of Spanish cuisine, showcasing the bold flavors of tuna, peppers, and garlic. With just a few ingredients and simple steps, you’ll be enjoying this delicious meal in no time!
Ingredients:
– 1 can of tuna (drained and flaked)
– 2 bell peppers (any color), sliced
– 3 cloves of garlic, minced
– 1/4 cup of olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the sliced peppers and cook for 5 minutes, or until they start to soften.
3. Add the minced garlic and cook for an additional minute, stirring constantly to prevent burning.
4. Add the flaked tuna and stir well to combine with the pepper mixture.
5. Season with salt and pepper to taste.
6. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 10-12 minutes
Steamed Mussels in White Wine Sauce
A classic seafood dish that’s quick and easy to prepare, perfect for a weeknight dinner or special occasion. This recipe brings out the natural sweetness of mussels with a flavorful white wine sauce.
Ingredients:
– 2 pounds mussels, scrubbed and debearded
– 1/4 cup white wine (dry)
– 1 tablespoon butter
– 1 clove garlic, minced
– 1 lemon, cut into wedges
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Rinse mussels under cold water, discarding any open or broken shells.
2. In a large pot, melt butter over medium heat. Add garlic and sauté for 1 minute.
3. Add white wine, salt, and pepper. Stir to combine.
4. Arrange mussels in the pot, cover with a lid, and steam for 5-7 minutes or until shells open.
5. Serve mussels hot, garnished with lemon wedges and chopped parsley if desired.
Cooking Time: 10-12 minutes
Pan-Seared Hake with Romesco Sauce
Romesco sauce, a rich and smoky condiment from Catalonia, perfectly complements the delicate flavor of pan-seared hake. This simple yet elegant dish is perfect for a special occasion or a cozy night in.
Ingredients:
– 4 hake fillets (6 oz each)
– 1/2 cup olive oil
– 2 cloves garlic, minced
– 1 red bell pepper, roasted and chopped
– 1 yellow bell pepper, roasted and chopped
– 1/2 cup almonds, toasted
– 2 tbsp sherry vinegar
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Season hake fillets with salt and pepper.
3. Heat olive oil in a large skillet over medium-high heat. Sear hake for 2-3 minutes per side, or until cooked through. Transfer to a plate and keep warm.
4. In the same skillet, add garlic, roasted bell peppers, almonds, and sherry vinegar. Cook for 1-2 minutes, stirring frequently, until the sauce thickens slightly.
5. Serve hake with Romesco sauce spooned over the top.
Cooking Time: 12-15 minutes
Portuguese Fish and Potato Casserole
Portuguese Fish and Potato Casserole: A hearty and flavorful dish that combines the freshness of fish with the comfort of potatoes.
Ingredients:
– 1 pound of cod or haddock, cut into 1-inch pieces
– 2 large potatoes, peeled and thinly sliced
– 1 onion, chopped
– 3 cloves of garlic, minced
– 1 cup of white wine
– 1/4 cup of olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium-high heat.
3. Add the fish and cook until golden brown, about 3-4 minutes per side.
4. Remove the fish from the skillet and set aside.
5. In the same skillet, add the onion and garlic and sauté until softened, about 2-3 minutes.
6. Add the potatoes to the skillet and cook for an additional 2-3 minutes, or until they start to soften.
7. Transfer the potato mixture to a 9×13 inch baking dish.
8. Top with the cooked fish and pour in the white wine.
9. Bake for 20-25 minutes, or until the potatoes are tender and the fish is cooked through.
Cooking Time: 30-40 minutes
Garlic Butter Scallops with Fresh Herbs
Elevate your seafood game with this simple yet impressive dish, featuring succulent scallops smothered in a rich garlic butter sauce and garnished with fresh herbs.
Ingredients:
– 12 large scallops
– 2 cloves of garlic, minced
– 2 tablespoons (30g) unsalted butter, softened
– 1 tablespoon freshly squeezed lemon juice
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse scallops under cold water, pat dry with paper towels.
3. In a small saucepan, melt butter over medium heat. Add garlic and cook for 1 minute, until fragrant.
4. Remove from heat and stir in lemon juice.
5. Place scallops on a baking sheet lined with parchment paper. Drizzle with garlic butter sauce, making sure each scallop is coated.
6. Sprinkle chopped parsley over the top of the scallops.
7. Season with salt and pepper to taste.
8. Bake for 12-15 minutes or until scallops are cooked through and golden brown.
Cooking Time: 12-15 minutes
Galician Empanada with Tuna and Peppers
Experience the rich flavors of Galicia with this savory empanada filled with tuna, peppers, and spices. This traditional Spanish pastry is a staple in many coastal towns, perfect for a snack or light meal.
Ingredients:
– 2 cups all-purpose flour
– 1 teaspoon salt
– 1/4 cup lard or vegetable shortening
– 1/4 cup warm water
– 1 can of tuna (drained and flaked)
– 1 red bell pepper, diced
– 1 yellow bell pepper, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large mixing bowl, combine flour and salt.
3. Add lard or shortening and mix until dough forms.
4. Gradually add warm water and knead for 5 minutes.
5. Roll out the dough and cut into circles.
6. Place tuna, peppers, garlic, and olive oil mixture in center of each circle.
7. Fold empanada in half and press edges to seal.
8. Brush tops with a little water and bake for 20-25 minutes or until golden brown.
Cooking Time: 20-25 minutes
Grilled Sea Bass with Mediterranean Vegetables
Savor the flavors of the Mediterranean with this easy and flavorful recipe, perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 sea bass fillets (6 oz each)
– 1/2 cup olive oil
– 2 cloves garlic, minced
– 1 cup mixed Mediterranean vegetables (such as zucchini, bell peppers, cherry tomatoes, and onions)
– 2 lemons, sliced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together olive oil, garlic, salt, and pepper.
3. Brush the mixture evenly onto both sides of the sea bass fillets.
4. Grill the sea bass for 8-10 minutes per side, or until cooked through.
5. Meanwhile, toss Mediterranean vegetables with olive oil, salt, and pepper. Grill for 3-4 minutes per side, or until tender.
6. Serve grilled sea bass with roasted vegetables and a squeeze of lemon juice.
Cooking Time: 15-20 minutes
Portuguese-Style Clam and Pork Stew
This hearty stew, known as Caldeirada de Abalone e Carne, is a classic Portuguese dish that combines tender pork with briny clams in a flavorful broth. Perfect for a cold winter’s night, this comforting meal is sure to warm your heart and belly.
Ingredients:
– 1 pound boneless pork shoulder, cut into bite-sized pieces
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 can (6.5 oz) of clams, drained and rinsed
– 1 cup chicken broth
– 1/4 cup white wine (optional)
– 1 teaspoon paprika
– Salt and pepper to taste
– Fresh parsley, chopped (for garnish)
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and garlic; cook until softened, about 5 minutes.
3. Add the pork and cook until browned on all sides, about 5-7 minutes.
4. Add the clams, chicken broth, wine (if using), paprika, salt, and pepper. Stir to combine.
5. Bring the stew to a simmer; let cook for 30-40 minutes or until the pork is tender.
6. Serve hot, garnished with chopped parsley.
Cooking Time: 1 hour
Spicy Shrimp Alhinho (Garlic Shrimp)
This flavorful Portuguese-inspired dish combines succulent shrimp with aromatic garlic, spicy chilies, and a hint of lemon. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 4 cloves of garlic, minced
– 1/2 teaspoon ground cumin
– 1/4 teaspoon smoked paprika (optional)
– 1-2 dried red chilies, crushed or 1-2 teaspoons hot sauce (such as sriracha)
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish
– Lemon wedges for serving
Instructions:
1. Heat a large skillet over medium-high heat.
2. Add the garlic and sauté for 1 minute, until fragrant.
3. Add the shrimp and cook for 2-3 minutes per side, until pink and cooked through.
4. Stir in cumin, smoked paprika (if using), and crushed chilies or hot sauce.
5. Season with salt and pepper to taste.
6. Serve immediately, garnished with parsley or cilantro and a squeeze of lemon.
Cooking Time: 8-10 minutes
Braised Cod with Chickpeas and Spinach
This hearty dish is a delicious twist on traditional fish recipes, packed with nutritious chickpeas and wilted spinach.
Ingredients:
– 4 cod fillets (6 oz each)
– 1 can chickpeas (14.5 oz), drained and rinsed
– 2 cloves garlic, minced
– 1 cup chopped fresh spinach
– 1/4 cup white wine (optional)
– 1/4 cup chicken broth
– 2 tbsp olive oil
– Salt and pepper to taste
– Fresh lemon wedges, for serving
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, heat the olive oil over medium-high heat. Add the cod fillets and cook for 3-4 minutes per side, or until browned.
3. Transfer the cod to a large baking dish. Add the chickpeas, garlic, white wine (if using), and chicken broth. Cover with aluminum foil.
4. Bake for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.
5. Remove the foil and stir in the chopped spinach. Return to the oven for an additional 2-3 minutes, or until the spinach has wilted.
6. Serve hot, garnished with lemon wedges.
Cooking Time: 25-30 minutes
Seafood-Stuffed Bell Peppers
This recipe combines the sweetness of bell peppers with the savory flavors of seafood, creating a delicious and healthy dish perfect for any occasion.
Ingredients:
– 4 large bell peppers, any color
– 1 pound mixed seafood (shrimp, scallops, cod), cooked and flaked
– 1/2 cup cooked rice
– 1/4 cup chopped onion
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon paprika
– Salt and pepper to taste
– 1/4 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix together seafood, cooked rice, onion, garlic, paprika, salt, and pepper.
4. Stuff each bell pepper with the seafood mixture, filling to the top.
5. Place stuffed peppers in a baking dish and drizzle with olive oil.
6. Bake for 25-30 minutes or until bell peppers are tender.
7. Top with shredded cheese (if using) and return to oven for an additional 2-3 minutes.
Cooking Time: 30-35 minutes
Atlantic Diet-Style Lentil and Fish Soup
This hearty soup is a staple of the Atlantic diet, which emphasizes whole grains, lean proteins, and plenty of vegetables. This lentil and fish soup combines the nutritional benefits of these ingredients with a rich, flavorful broth.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups water or low-sodium chicken broth
– 1/2 cup diced fresh Atlantic cod (or other firm white fish)
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1 carrot, peeled and grated
– 1 celery stalk, chopped
– 1 teaspoon dried thyme
– Salt and pepper, to taste
– Fresh parsley or dill, for garnish (optional)
Instructions:
1. In a large pot, combine lentils and water or broth. Bring to a boil, then reduce heat and simmer for 20 minutes.
2. Add fish, onion, garlic, carrot, and celery to the pot. Simmer for an additional 10-15 minutes, or until fish is cooked through.
3. Stir in thyme, salt, and pepper. Taste and adjust seasoning as needed.
4. Serve hot, garnished with parsley or dill if desired.
Cooking Time: 35-40 minutes
Summary
Get ready to dive into the flavors of the Atlantic with these 18 hearty recipes! From grilled sardines to traditional Portuguese stews, this collection of dishes showcases the best of Atlantic cuisine. With a focus on seafood and local ingredients, these recipes will transport your taste buds to the coast. From simple weeknight meals like roasted mackerel and steamed mussels to more complex dishes like Portuguese fish and potato casserole, there’s something for everyone. Discover new flavors and cooking techniques with this comprehensive guide to Atlantic diet cuisine.
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