In the Kitchen: Mediterranean Diet recipes - KMSP-TV

In the Kitchen: Mediterranean Diet recipes

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Chef Dan Vasterling from St. Paul College shares some healthy recipes with FOX 9's Dawn Stevens and Leah Beno. Check out his Mediterranean Diet recipes:

Grilled Tilapia with fresh Tarragon, Garlic and Olive Oil

4-6 oz Tilapia Filet dried in paper towels
1-2 oz extra virgin olive oil
1 T. minced garlic
2-3 T. fresh tarragon
Salt and pepper to taste


Rub Tilapia filet with the EVOO, garlic, tarragon, S&P.

Place on a preheated grill and cook on each side for approximately 4-5 minutes.

Serve immediately.

Greek Salad Red

2 heads romaine lettuce
8 oz Arugula
4 oz Spinach
6 Roma tomatoes cut into wedges
1 red onion cut into thin slices
1 cucumber cut into thin slices
2 T. chopped cilantro/parsley
1 cup crumbled feta cheese
1 cup pitted Kalamata Olives
½ cup sliced pickled jalapeños
8 anchovy fillets


Line a large platter with the lettuce. Arrange the onions, tomatoes, and cucumbers in an attractive platter over the lettuce. Garnish with the cheese and olives. Sprinkle the vinaigrette over the top. If desired, decorate with the anchovies and herbs. Serve with warm pita bread.

Red Wine Vinaigrette

1 cup olive oil
3 T. red wine vinegar
1 T. Dijon Mustard
1 t. minced garlic
1 t. dried oregano
1 T. honey
Salt and pepper to taste


Place ingredients in a bowl and whisk briskly for 1-2 minutes

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