Fish as they like it in Apulia

McClatchy Newspapers (MCT) - With its long coastline, Apulia (Puglia), in the heel of the Italian boot, has an abundance of seafood. Today's fish dinner was inspired by a conversation with Giuseppe Alemanno, a native of the Apulian town of Lecce.

Alemanno likes grilled fish with his pasta and always adds fresh, seasonal vegetables. "No sauce," he says. "Only a little olive oil and salt after the fish is cooked."

Ricotta salata is a hard sheep's milk cheese. Orecchiette, a type of pasta produced in Apulia, is shaped like little ears. Rapini (also called broccoli raab), has a nutty, slightly bitter taste and is best when small or young.

This meal contains 571 calories per serving with 31 percent of calories from fat.

Wine suggestion: Try a soave, an Italian white that may require a trip to a wine shop. It's worth it.

HELPFUL HINTS

You may substitute feta or Parmesan for the ricotta salata, another short-cut pasta for the orecchiette and/or green beans for the rapini.

To save prep time, buy diced tomatoes from the produce department.

Any type of fish fillet can be used. It can be sauteed rather than grilled for the same amount of time.

COUNTDOWN

Place water for pasta on to boil.

Microwave rapini.

Cook snapper.

Finish side dish.

SHOPPING LIST

To buy: ľ pound snapper fillet, 1 package orecchiette, Ľ pound rapini, 1 container diced tomatoes, 1 package fresh basil, 1 can olive oil spray, 1 small package ricotta salata (1 ounce needed).

Staples: Olive oil, garlic, salt, black peppercorns.

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GRILLED SNAPPER

ľ pound snapper fillet

Olive oil spray

2 teaspoons olive oil

Salt and freshly ground pepper

Heat a stove-top grill over high heat. Spray the grill and snapper fillets with olive oil. Place fillets on the grill and cook 3 minutes. Turn and cook another 3 to 4 minutes. Insert the point of a knife into the flesh; it should be opaque, not translucent. Drizzle olive oil over the fish and sprinkle with salt and pepper to taste. Makes 2 servings.

Per serving: 222 calories (33 percent from fat), 8.2 g fat (1.3 g saturated, 4.8 g monounsaturated), 60 mg cholesterol, 34.9 g protein, 0.4 g carbohydrates, 0 fiber, 110 mg sodium.

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BASIL ORECCHIETTE

Ľ pound orecchiette (about 1-Ľ cups)

Ľ pound rapini (broccoli raab), cut into 2 inch pieces (about 3 cups)

2 garlic cloves, crushed

1 cup diced tomatoes

1 cup fresh basil leaves, torn into bite-size pieces

1 tablespoon olive oil

Salt and freshly ground pepper

Ľ cup ricotta salata, cut into small pieces (1 ounce)

Fill a large saucepan with water and bring it to a boil. Add orecchiette and boil 10 minutes. Meanwhile, in a bowl large enough to add the pasta, microwave broccoli rapini and garlic 3 minutes on high. Stir in tomatoes and basil. Drain pasta and add to the bowl with olive oil. Add salt and pepper to taste. Toss well. Sprinkle cheese on top. Makes 2 servings.

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Per serving: 349 calories (29 percent from fat), 11.2 g fat (3.2 g saturated, 6.1 g monounsaturated), 13 mg cholesterol, 12.7 g protein, 50.1 g carbohydrates, 5.4 g fiber, 268 mg sodium.

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(Linda Gassenheimer is the author of 14 cookbooks including her newest, "The Portion Plan" and "Prevention's Fit and Fast Meals in Minutes." Visit Linda on her Web page at www.DinnerInMinutes.com or email her at Linda@DinnerInMinutes.com.)

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© 2008, The Miami Herald.