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Neighbors of Kane County

Hearty Heart-Healthy Dishes

Feb 02, 2016 03:15AM ● By Family Features
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(Family Features) It may sound contrary to your healthy eating plan, but the human body actually needs some types of fat for heart and brain health. One common source is cooking oil, such as olive oil.

Of the cooking oils most commonly used in North America, such as olive oil, canola oil, peanut oil and various vegetable oils, olive oil contains the most monounsaturated fat, which is widely recognized for its potential role in reducing the risk of coronary heart disease. In fact, beginning in 2016, olive oils will display the American Heart Association’s Heart Check-Mark* to alert consumers about olive oil’s heart-healthy benefits.

Experience the distinctive tastes of different varieties of olive oil in these delicious dishes and find more heart-healthy recipes at

Day Boat Cod with Melted Tomatoes and Shaved Fennel and Orange Salad


  • olive oil
  • salt and pepper, to taste
  • 4 cod filets (6 ounces each)
  • Olive Oil Melted Tomatoes (recipe below)
  • Orange, Fennel and Olive Oil Salad (recipe below)
  • 4 lemons, cut into eighths
Olive Oil Melted Tomatoes
  • 8 large Roma tomatoes, peeled, seeded and cut in half
  • salt and pepper, to taste
  • 6 basil leaves, shredded
  • 3 tablespoons parsley, chopped
  • 1 lemon, zested
  • 6 large garlic cloves, peeled and sliced thin
  • extra-virgin olive oil
    • Heat oven to 325°F.
    • Place tomatoes in 9-inch cake pan and season to taste with salt and pepper. Scatter herbs, lemon zest and garlic on top of tomatoes.
    • Drizzle tomatoes with extra-virgin olive oil, which should come up about three-quarters of the way on tomatoes.
    • Cover with foil and bake until tomatoes are tender, approximately 40 minutes.
    Orange, Shaved Fennel and Olive Oil Salad
    • 1/2 large fennel bulb, sliced thin on mandolin
    • 2 medium oranges, rind and seeds removed, cut into slices
    • 1/2 medium lemon, juice only
    • 3 tablespoons extra-virgin olive oil
    • 1 tablespoon parsley, chopped
    • salt and pepper, to taste
    Directions (Orange, Shaved Fennel and Olive Oil Salad)
    • Combine all ingredients and gently toss just before garnishing cod.


    1. Heat oven to 400°F.
    2. Heat medium sized saute pan on high. Add olive oil and heat. Salt and pepper cod. Add cod to hot oil and sear very hard on one side, until fish is golden brown and crisp.
    3. Transfer cod to baking sheet that has been brushed with olive oil. Place cod in oven until it starts to flake, about 12 minutes. Remove cod from oven and keep warm.
    4. Using spoon, portion Olive Oil Melted Tomatoes onto four large dinner plates. Allow some flavored oil to puddle on plate. Carefully transfer cod on top of warm tomatoes.
    5. Then top cod with Orange, Fennel and Olive Oil Salad. Squeeze lemon wedge over entire plate.

    Roasted Brussels Sprouts with Sweet Peppers


    • 2 pounds Brussels sprouts, bottoms trimmed, cut in half and outside leaves removed
    • 4 tablespoons extra-virgin olive oil
    • 6 medium garlic cloves, chopped
    • 3 tablespoons basil, chopped
    • 2 tablespoons Italian parsley, chopped
    • salt and pepper, to taste
    • 2 red sweet peppers, large diced
    • 2 yellow sweet peppers, large diced
    • 1 cup balsamic vinegar, reduced to light syrup


    1. Heat oven to 375°F.
    2. Combine Brussels sprouts with all ingredients except peppers and balsamic syrup. Toss Brussels sprout mixture and season to taste with salt and pepper.
    3. Transfer mixture to sheet pan and roast in oven for 15 minutes. Stir sweet peppers into mixture and roast 5-10 minutes more.
    4. Remove from oven and place on serving platter. Drizzle with balsamic syrup and serve immediately.

    Vegetable Frittata with Roasted Asparagus and Tomatoes


    • 6 large eggs
    • 1 tablespoon water
    • 2 tablespoons Parmesan Reggiano, grated, plus additional for garnish
    • 1 teaspoon garlic, minced
    • 2 teaspoons shallots, small diced
    • 1 cup russet potatoes, peeled, small diced, boiled until tender, drained and chilled
    • 1 roasted red pepper, peeled, deseeded and diced
    • 1 tablespoon parsley, chopped
    • 1 tablespoon basil, chopped
    • 3 tablespoons extra-virgin olive oil
    • 1 cup cremini mushrooms, sliced
    • salt and pepper, to taste
    • 1/4 cup fontina cheese
    • Lemon, Basil and Garlic Roasted Asparagus (recipe below)
    • Roasted Tomatoes (recipe below)
    Lemon, Basil and Garlic Roasted Asparagus
    • 3 tablespoons fresh Italian parsley leaves, finely sliced
    • 1 lemon, zested
    • 1 large garlic clove, minced
    • 24 large asparagus stalks (snap bottoms of individual stalks)
    • 1/4 cup extra-virgin olive oil
    • salt and pepper, to taste
    Directions (Lemon, Basil and Garlic Roasted Asparagus)
    • Heat oven to 400°F.
    • Combine parsley, lemon zest and garlic. Set aside.
    • Place asparagus on sheet pan in one layer and drizzle with olive oil. Season with salt and pepper. Roast 15-20 minutes. Sprinkle with parsley mixture and place back in oven for 3-5 minutes.
    Roasted Tomatoes
    • 3 tablespoons extra-virgin olive oil
    • 6 large Roma tomatoes, quartered
    • 3 fresh thyme leaves
    • 1/2 garlic clove, minced
    • sugar, to taste
    • salt and pepper, to taste
    Directions (Roasted Tomatoes)
    • Heat oven to 400°F.
    • Combine all ingredients in bowl and transfer to sheet pan lined with baking paper. Roast for about 20 minutes, or until done.


    1. Beat eggs with water, then beat Parmesan into egg mixture and reserve.
    2. Combine garlic, shallots, potato, pepper, parsley and basil, and set aside. Heat extra-virgin olive oil in 12-inch non-stick saute pan over high heat. Add mushrooms and saute until they start to brown. Reduce heat to medium and add reserved vegetable mixture. Saute for about 1 1/2 minutes. Season with salt and pepper, to taste. Add additional olive oil, if needed, then add reserved egg mixture to hot saute pan.
    3. Cook 2-3 minutes until egg cooks and sets on bottom. Transfer saute pan to broiler and broil until light and fluffy, and almost totally set, about 2-3 minutes. Sprinkle fontina cheese on top of frittata and place back under broiler until melted, about 2-3 minutes. Remove to cutting board and cut into six triangle servings. Place one serving in center of plate. Garnish each portion with four stalks of Lemon, Basil and Garlic Roasted Asparagus and two wedges of Roasted Tomato. Sprinkle each portion with Parmesan.

    Sponsored by North American Olive Oil Association