ONLINE EXTRA — MEDITERRANEAN DELIGHTS: Smoked Trout with Potatoes and Olive Oil . . . Bay-Scented Marinated Chicken . . . Fish on a Tile with Lemon, Rosemary and Garlic, etc.

Smoked Trout with Potatoes and Olive Oil

2 large Yukon gold potatoes (about 1 pound)

About ¾ to 1 teaspoon kosher salt, divided

2 cloves garlic, unpeeled

¾ cup potato cooking water

9 ounces smoked trout or whitefish

1/3 to ½ cup extra virgin olive oil

4 to 6 tablespoons lemon juice

½ teaspoon freshly ground black pepper

1/3 cup finely chopped fresh dill

1½ teaspoons cumin seeds, lightly crushed

Kalamata olives

Dill sprigs

Toasted pita wedges

Scrub potatoes and cut each in half. Put into a saucepan, add water to cover and ½ teaspoon salt. Place on high heat and bring to a boil. Reduce heat to medium and cook 15 minutes. (Begin timing as soon as the saucepan is put on the burner.) Add garlic and cook about 15 minutes longer, or until potatoes are very tender. Reserve ¾ cup cooking water, then drain. Let potatoes cool until they can be easily handled. They should still be warm when mixed with other ingredients.

Peel potatoes and place in a large bowl. Begin to break up coarsely with a potato masher or large fork. Press garlic from skins into potatoes and mash lightly. Add smoked fish, 1/3 cup olive oil, 4 tablespoons lemon juice, ¼ teaspoon salt, pepper, dill and cumin seeds. Continue to work mixture so that the finished texture is just slightly chunky. Add cooking water as needed to loosen the mixture. Taste and adjust with a little more lemon juice, olive oil, salt and pepper as needed.

To serve, transfer to a platter and surround with olives and dill sprigs. Serve with toasted pita wedges.

Yield: Serves 10.

Approximate nutritional analysis per serving: 153 calories, 7.18 grams protein, 9.43 grams fat (1.56 grams saturated), 10.09 grams carbohydrates, 104 milligrams sodium, 17.25 milligrams cholesterol.

Bay-Scented Marinated Chicken

4 skinless, boneless chicken breast halves

2 tablespoons red wine vinegar, divided

½ teaspoon ground coriander

4 tablespoons extra virgin olive oil, divided

8 bay leaves

4 sprigs flat-leaf parsley

1 teaspoon strongly flavored honey (see note)

2 tablespoons water

¼ cup dried currants or dark raisins

½ teaspoon coarse sea salt

¼ teaspoon fresh ground pepper

Nicoise or other small black olive

Cut each chicken breast into 2 crosswise pieces and put into a shallow bowl. Whisk together 1 tablespoon vinegar, coriander and 2 tablespoons olive oil. Pour over the chicken, turning to coat. Push bay leaves and the parsley sprigs between chicken pieces. Cover and set aside at least 2 hours in refrigerator.

Choose a shallow baking dish just large enough to comfortably hold chicken in a single layer. Place in oven and preheat to 350 degrees.

Brush dish with a little olive oil. Discard parsley sprigs and transfer chicken, bay leaves and marinade to dish. Whisk together remaining tablespoon vinegar, honey, water and remaining olive oil. Pour over chicken. Sprinkle with raisins, salt and pepper. Bake uncovered 15 minutes. Baste chicken with juices. Cover with aluminum foil and bake 10 minutes. Add olives and continue baking about 5 minutes longer, or until chicken is cooked through.

Arrange chicken, bay leaves, raisins and olives on a platter. Transfer liquid to a saucepan and boil for 2 minutes to thicken slightly. There still should be plenty of juice. Pour over chicken and serve warm.

Note: A strong, distinctively flavored honey such as chestnut or Greek Hymettus is best for this recipe.

Yield: Serves 8.

Approximate nutritional analysis per serving: 151 calories, 13.86 grams protein, 8.45 grams fat (1.22 grams saturated), 4.57 grams carbohydrates, 249 milligrams sodium, 34 milligrams cholesterol.

Fish on a Tile with Lemon, Rosemary and Garlic

12 ounces tuna fillet

About ½ teaspoon coarse sea salt, divided

Freshly ground black pepper to taste

¼ teaspoon paprika

6 tablespoons extra-virgin olive oil, divided

8 cloves garlic

6 sprigs rosemary, plus more for garnish

1 lemon, halved, cut into thick slices and seeded

Toasted country-style or French bread

Put tuna onto a large plate and sprinkle with 1/4teaspoon salt, pepper, paprika and 2 tablespoons olive oil. Turn fish to coat all sides with marinade. Cover and refrigerate while preparing rest of dish.

Preheat oven to 300 degrees. Trim a thin slice from stem end of each garlic clove and rub off outer skins with fingers. Put into a baking dish that will be large enough to hold fish and garlic in one layer. Add rosemary, lemon slices and 4 tablespoons olive oil. Bake, uncovered, 40 minutes, basting garlic and lemon once.

Push garlic and lemon to one side of dish. Put tuna into dish and scrape marinade over it. Baste with the hot olive oil. Increase oven temperature to 325 degrees. Bake uncovered about 15 to 20 minutes, or until fish is just opaque throughout.

Transfer fish to warm platter and surround with the bread. Discard rosemary sprigs. With a wooden spoon, crush lemon pieces into hot oil to release as much juice as possible. Discard lemon pieces. Squeeze garlic out of skins and mash into the oil. Pour the mixture over the fish and bread. Garnish with rosemary sprigs and serve warm.

Yield: Serves 8.

Approximate nutritional analysis per serving: 145 calories, 10.16 grams protein, 10.94 grams fat (1.52 grams saturated), 1.52 grams carbohydrates, 164 milligrams sodium, 19.13 milligrams cholesterol.

Spicy Carrot Puree with Garlic Yogurt

PUREE:

4 large carrots (about 1 pound)

¾ teaspoon ground cumin, divided

¾ teaspoon kosher salt, divided

½ teaspoon cumin seeds

1 teaspoon caraway seeds

2 tablespoons extra virgin olive oil

1 tablespoon plus 1 teaspoon fresh lemon juice

¼ teaspoon cayenne pepper Garlic yogurt:

1 cup plain low-fat yogurt

2 medium cloves garlic, forced through garlic press or minced

1 tablespoon extra virgin olive oil

1 tablespoon fresh lemon juice

½ teaspoon kosher salt

3 tablespoons coarsely chopped fresh mint

Toasted pita chips, olives and halved cherry tomatoes

To prepare the carrot puree: Peel and dice carrots coarsely. Bring a medium pot of water to the boil with ½ teaspoon each ground cumin and salt. Cook until tender, about 20 minutes. Drain and cool slightly.

Crush the cumin and caraway seeds with a mortar and pestle. Puree carrots in a food processor or blender. Add crushed seeds, olive oil, lemon juice and ¼ teaspoon each cumin, salt and cayenne. Transfer to a bowl.

To prepare the garlic yogurt: Transfer yogurt to a bowl. Add garlic, olive oil, lemon juice, salt and mint. Mix well. Stir 2 tablespoons into the carrot puree. Cover and refrigerate both.

Pile the carrot puree on a serving platter and make a well in the center. Spoon the yogurt into the well. Arrange pita chips, olives and tomatoes around the edges.

Yield: Serves 8.

Approximate nutritional analysis per serving: 95 calories, 2.35 grams protein, 5.92 grams fat (1.01 grams saturated), 9.08 grams carbohydrates, 284 milligrams sodium, 1.75 milligrams cholesterol.

Spicy Whipped Feta

Cheesecloth

1 cup plain, low-fat yogurt

1 pound Greek feta, room temperature

1/3 cup extra virgin olive oil

1 teaspoon finely ground black pepper

2 to 3 tablespoons fresh lemon juice

Line a colander with a double layer of cheesecloth. Spoon yogurt into colander and let drain 1 hour at room temperature, or overnight in refrigerator.

Crumble feta into the bowl of a food processor and pulse together with the drained yogurt.

Add olive oil and pepper. Continue pulsing the mixture until it becomes very soft and spreadable. Transfer to a bowl and refrigerate at least 1 hour.

Just before serving, adjust flavor with lemon juice to taste. Serve with pita wedges.

Yield: Serves 10.

Approximate nutritional analysis per serving: 199 calories, 7.59 grams protein, 17.37 grams fat (7.93 grams saturated), 3.83 grams carbohydrates, 515 milligrams sodium, 41.40 milligrams cholesterol.

Spiced Cornish Hens with Curried Onions and Potatoes

½ cup plain yogurt

2 cloves garlic, minced

2 tablespoons lemon or lime juice

1 teaspoon each: ground ginger, coriander, cumin

¼ teaspoon turmeric

¼ teaspoon each: salt, freshly ground pepper, plus more to taste

2 Cornish hens split

2 tablespoons vegetable oil plus more for basting

1 24-ounce bag peeled, sliced potatoes

1 red onion, thinly sliced

½ teaspoon curry powder

Heat oven to 425 degrees. Mix yogurt, garlic, lemon juice, ginger, coriander, cumin, turmeric, salt and pepper in shallow pan or large plastic food bag. Add hens; turn to coat. Marinate 15 minutes.

Meanwhile, heat vegetable oil in large skillet. Add potatoes; cook over medium heat 5 minutes. Add onion and curry powder; toss to coat potatoes. Cook, stirring, 3 minutes.

Grease bottom of large roasting pan. Remove hens from marinade; place in roasting pan, skin side down. Add potatoes and onions around hens. Roast 15 minutes; stir potatoes and onions. Roast 20 minutes until juice from hens runs clear when thigh is pricked with a fork and potatoes are tender. Remove hens and potatoes to platter. Season with salt and pepper.

Yield: Serves 4.

Approximate nutritional analysis per serving: 610 calories, 52 percent calories from fat, 35 grams fat (9 grams saturated), 200 milligrams cholesterol, 150 milligrams sodium, 34 grams carbohydrates, 38 grams protein, 3.4 grams fiber.

Red Quinoa with Dried Fruit and Yogurt

1 tablespoon olive oil

1 small onion, finely diced

1 to 2 teaspoons chopped crystallized ginger or fresh grated ginger

1½ teaspoons curry powder

1¼ cups water

½ teaspoon each: ground cinnamon, salt

¼ teaspoon red pepper flakes

1 cup red quinoa, rinsed, drained

1 cup diced dried mixed fruit

½ cup plain yogurt, at room temperature

½ cup salted cashews or peanuts

Chopped fresh cilantro leaves

Heat oil in a medium saucepan over medium-high heat; add onion and ginger. Cook until onion is softened, 5 minutes. Add curry powder; cook, 1 minute. Add water, cinnamon, salt and red pepper flakes. Cover; heat to a boil. Add quinoa and fruit; stir to mix. Cover. Lower heat to a simmer; cook, 20 minutes.

Remove from heat; let stand, covered, 5 minutes. Stir in yogurt. Sprinkle with cashews and cilantro.

Yield: Serves 4.

Approximate nutritional analysis per serving: 447 calories, 15 grams fat (3 grams saturated), 3 milligrams cholesterol, 72 grams carbohydrates, 12 grams protein, 430 milligrams sodium, 6 grams fiber.

Lemon Chicken with Rice Marinade

¼ cup dry white wine, optional

¼ cup lemon juice

¼ cup olive oil

2 cloves garlic, peeled, minced

1 tablespoon lemon pepper seasoning

1 teaspoon soy sauce

CHICKEN:

4 boneless, skinless chicken breasts, washed, patted dry

RICE:

1 cup chicken broth

1 cup water

1 tablespoon lemon pepper seasoning

¼ cup powdered, sweetened instant lemonade mix

2 tablespoons sugar

¼ cup lemon juice

1 6-ounce container lemon yogurt

1 cup uncooked white rice

In a large sealable plastic bag, combine all the marinade ingredients. Add the chicken and marinate at least 20 minutes or overnight in the refrigerator.

Preheat the oven to 375 degrees.

In an oven-safe casserole dish, mix the chicken broth, water, lemon pepper seasoning, lemonade mix, sugar, lemon juice and lemon yogurt. Stir in the rice.

Remove the chicken from the marinade — discard the marinade — and place the chicken pieces on top of the rice mixture.

Cover and bake 1 hour or until the chicken is cooked through and the rice has absorbed most of the liquid.

Remove from the oven and serve with a tossed Greek-style salad and toasted pita.

Yield: Serves 4.

Approximate nutritional analysis per serving: 569 calories, 21 percent of calories from fat), 13 grams fat (3 grams saturated), 68 grams carbohydrates, 43 grams protein, 867 milligrams sodium, 101 milligrams cholesterol, 143 milligrams calcium, 1 gram fiber.

Grilled Mediterranean Burgers

1 red onion, cut into ½-inch slices

5 slices unpeeled eggplant, sliced in rounds ½ inch thick

Scant amount olive oil

1 cup quartered grape tomatoes

Splash red wine vinegar

1 tablespoon minced fresh mint

1 pound ground round

¼ cup chopped fresh Italian parsley

2 cloves garlic, minced

1½ teaspoons cumin

Salt and pepper to taste

3 whole-grain pocket breads, cut in half

Yogurt-Dill Sauce (optional, recipe follows)

Preheat grill to medium-high or allow coals to burn down to white ash. Lightly brush onions and eggplant with olive oil. Grill until tender, 5 to 7 minutes, turning midway through for even cooking. Coarsely chop grilled vegetables and toss with tomatoes, vinegar, a splash of olive oil and fresh mint; set aside.

Combine ground round, parsley, garlic, cumin, salt and pepper. Form into 6 patties. Grill patties, turning halfway through cooking to brown evenly, 7 to 9 minutes or until meat thermometer reaches 160 degrees.

Warm pita in oven or microwave. Open pocket. Cut burgers in half and place into pocket bread; top with a generous amount of grilled vegetable medley.

Yogurt-Dill Sauce: Combine ½ cup plain yogurt, 1 teaspoon lemon juice and 1 teaspoon dill. Serve as a condiment with burger, if desired.

Yield: Serves 6.

Approximate nutritional analysis per serving: 208 calories, 25 percent of calories from fat, 6 grams fat (2 grams saturated), 40 milligrams cholesterol, 20 grams carbohydrates, 20 grams protein, 163 milligrams sodium, 3 grams dietary fiber.

Saucy Curried Chicken

1½ cups orzo or other small pasta

1 12-ounce jar roasted red peppers, drained

1 tablespoon honey

½ teaspoon each: curry powder, salt

Freshly ground pepper

1 tablespoon olive oil

1 large boneless, skinless chicken breast, cubed

1 15½-ounce can chickpeas, drained

1 cup low-fat plain yogurt

2 tablespoons chopped fresh mint

Heat a large saucepan of water to a boil; cook orzo according to package directions, about 8 minutes.

Meanwhile, combine the roasted red peppers, honey, curry powder, salt and pepper to taste in a blender; pulse until pureed.

Heat the oil in a large skillet; cook the chicken, turning once, until almost cooked, about 6 minutes. Add the chickpeas and red-pepper sauce to skillet; cook, stirring, until chicken has reached desired doneness and chickpeas and sauce are heated through, about 2 minutes. Remove pan from heat; stir in yogurt until blended.

Drain orzo; divide among 4 plates. Top with chicken mixture; sprinkle ½ tablespoon of the mint over each.

Yield: Serves 4.

Approximate nutritional analysis per serving: 556 calories, 12 percent of calories from fat, 7 grams fat (2 grams saturated), 23 milligrams cholesterol, 98 grams carbohydrates, 22 grams protein, 990 milligrams sodium, 6 grams fiber.

Middle Eastern Meatballs

¼ cup raisins

½ pound lean ground sirloin

1 cup plus ½ cup diced onion (divided use)

1 egg white

1 teaspoon ground cinnamon

2 pita bread pockets

1 cup chopped fresh parsley

2 tablespoons non-fat, plain yogurt

Preheat broiler. Mix raisins, ground sirloin, 1 cup diced onion, egg white and cinnamon together. Roll mixture into meatballs about the size of a large marble and place on a foil-lined tray. Broil 5 minutes, turn over and broil for another 3 to 4 minutes.

While the meatballs broil, place the pita bread on a low rack in the oven with the meat for 5 minutes to warm.

To serve, open the pita pockets and divide the meatballs between them. If they do not all fit, serve the rest on the side. Sprinkle the parsley and remaining ½ cup onion on top and add a spoonful of yogurt.

Yield: Serves 2.

Approximate nutritional analysis per serving: 481 calories, 32 percent of calories from fat, 1,703 grams fat (6.6 grams saturated, 7.1 grams monounsaturated), 60 milligrams cholesterol, 32 grams protein, 50.2 grams carbohydrates, 4.7 grams fiber, 332 milligrams sodium.

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