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additional 5 minutes to allow the steam to penetrate the grains. Fluff the rice with a fork before serving.

Mediterranean-Style Trout

    Eat in the light, clean, Mediterranean tradition for meals that are low in fat but high in flavor. Vary this recipe by using other vegetables such as eggplant, broccoli, Brussels sprouts, and mushrooms or by replacing the fish with chicken, strip steak, or even seitan (a wheat product found near the tofu in the refrigerated section of the health food store). This recipe has an elegance that will impress your guests.
    I like to use an oval Dutch oven with fish fillets simply because they tend to fit better. However, to make a long fillet fit into a round pot, simply cut the fillet into two or three pieces and lay them side by side.
    You can easily skip the wine in this recipe and still have a great-tasting meal, but if you do use wine, try a Chardonnay or Sauvignon Blanc that you would happily drink rather than a “cooking wine.”
SERVES 2
    Olive oil spray
    1 cup Arborio rice
    ½ to ¾ pound trout fillets
    1 tablespoon drained capers
    tablespoon chopped fresh parsley
    2 to 5 garlic cloves, chopped
    1 cup fresh or frozen pearl onions
    ¼ cup sliced kalamata olives
    1 cup fresh or frozen cut green beans
    Sea salt and freshly ground black pepper
    2 or 3 plum tomatoes, roughly chopped
    ⅓ cup white wine
    Preheat the oven to 450°F.
    Spray the inside and lid of a cast-iron Dutch oven with olive oil.
    Rinse the rice in a strainer under cold water until the water runs clear. Tip the rice into the pot. Add 1 cup of water and stir to make an even layer. Set the trout in next, skin side down. Sprinkle the capers, half the parsley, and all the garlic over the trout.
    Scatter the onions and the olives on and around the trout. Add the green beans and lightly season with salt and pepper.
    Add the tomatoes, sprinkle with the rest of the parsley, and again lightly season with salt and pepper. Pour the wine over all.
    Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

Garlic Fish

    The first time I presented this recipe to my children, then four and two, my older son threw a fit, said it looked “disgusting,” and refused to eat it. I calmly reminded him of our rule for new (or forgotten!) foods: You must eat three bites of each item and then if you still don’t like anything on the plate you can have something else. Within minutes they both had polished off full plates and asked for seconds! Garlic is a favorite flavor for my kids, and when the whole garlic cloves come into contact with the spray of oil, they take on a mellow, sautéed taste. Try a less “fishy” fish for unenthusiastic fish eaters; consider sole, flounder, or tilapia.
SERVES 2
    Canola oil spray
    8 garlic cloves
    10 to 12 ounces frozen hash browns (not the patties)
    Pinch of sea salt
    ½ to ¾ pound fish fillets
    2 carrots, sliced into coins
    ½ head broccoli, cut into florets, or about 2 cups frozen broccoli florets
    1 cup frozen corn
    Preheat the oven to 450°F.
    Spray the inside and lid of a cast-iron Dutch oven with canola oil.
    Lay the garlic cloves in the pot.
    Shake the hash browns over the bottom of the pot in a thick layer and sprinkle with salt.
    Add the fish and layer the carrots, broccoli, and corn on top.
    Cover and bake for 30 to 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

Honey-Chili Trout

    Almost all of the ingredients in this dish are native to North America, including the chili powder, making it a truly American dish with a hint of the Southwest. The amount of chili powder used is only enough to give the fish a little bite of heat. Add more or less according to your preference. Or use fresh, diced chiles instead.
    Try this recipe with salmon, halibut, or other kinds of fish. Or substitute chicken breasts, turkey, or pork tenderloin for the fish.
SERVES 2
    Olive oil spray
    1 cup