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Pan-Seared Cilantro Citrus Fish

Posted on by The Olive Oil Hunter

This marinade enhances all types of firm white fish, such as halibut, sole, cod, and hake, which in Chile is called merluza and is extremely popular because of its sweet, mild taste. Fun fact: What’s sold in the US as Chilean sea bass is typically neither Chilean nor bass but rather Patagonian toothfish, rebranded to make it sound more appealing. The sea bass eaten in Chile is actually called corvina. This marinated fish is delicious grilled, but here I’m detailing a stovetop method that turns the marinade into a sauce.

Ingredients

  • 4 tablespoons extra virgin olive oil, divided use, plus more for drizzling
  • Zest and juice (2 tablespoons) of 1 lime
  • Zest and juice (1/2 cup) of 1 orange
  • 1/2 cup finely chopped cilantro, plus a few sprigs for garnish
  • 1/2 teaspoon fine sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 pounds white fish fillet
  • 1 tablespoon cold butter

Directions

Step 1

Mix 2 tablespoons olive oil, both zests and juices, cilantro, salt, and pepper in a deep pie plate, then add the fillet, skin side up. Marinate 1 to 2 hours in the fridge.

Step 2

Heat a large skillet. When hot, add the remaining 2 tablespoons olive oil, the fillet (skin side down), and the marinade. Bring the liquid to a boil, then cover the pan, and turn down the heat to a low simmer. Steam for 15 minutes or until the fish is cooked through (it should reach 145°F on an instant-read thermometer).

Step 3

Transfer the fillet to a platter and raise the heat under the skillet to reduce and thicken the sauce, then whisk in the butter. Cut the fillet into 4 portions, plate, and garnish with the sauce, cilantro, and a drizzle of olive oil.

Serves 4

Denise’s Stuffed Olives

Posted on by The Olive Oil Hunter

When in Chile, I always look forward to breaking bread with my great friend, olive oil savant, and hostess extraordinaire Denise Langevin and enjoying her cooking. This is the first of two of her recipes that I’m sharing with you. It’s deceptively simple, but you want to source the highest quality ingredients. Note: If you prefer, you might use just one or two of the “stuffings.”

Ingredients

  • One 2-ounce piece of Serrano ham 2 sun-dried tomatoes
  • 2 ounces Marcona almonds, blanched or roasted
  • 1 pound large pitted green olives Extra virgin olive oil
  • Coarse sea salt to taste

Directions

Step 1

Separately, slice the ham and the tomatoes into slivers that will easily slide into the olives without breaking them.

Step 2

Stuff a third of the olives with ham, another third with sun-dried tomatoes, and the final third with almonds. Serve in separate bowls or on a platter. Drizzle with olive oil and sprinkle with salt as desired.

Serves 8 or more

Mediterranean Diet is Linked to Significant Reduction in Breast Cancer Risk

Posted on by The Olive Oil Hunter

Greatest effects among postmenopausal women

Closely following the Mediterranean Diet (MeDi), which emphasizes fruits, vegetables, whole grains, legumes, limited lean protein, and healthy fats such as olive oil and nuts, has been linked to a reduced risk of chronic diseases, including several forms of cancer. Numerous studies have shown associations between lower breast cancer risk in women and MeDi adherence. To clarify whether the the MeDi exerts a significant effect on breast cancer risk, researchers conducted a systematic review and meta- analysis that compiled and analyzed the existing evidence across a large international group of studies.

Methods: After a comprehensive literature search, 31 high-quality observational studies were selected for the final analysis (12 cohort studies and 19 case-control studies). Studies were published between 2006 and 2023 and conducted in the Americas, Europe, and Asia, with the majority in the United States and Spain. A total of 1,347,446 women were evaluated, grouped as overall, postmenopausal, and premenopausal. Participants’ ages ranged from 20 to 104 years. Follow-up duration varied between 8 and 33 years in cohort studies.

  • A cohort study is an observational study with an active group and control group, allowing researchers to calculate the occurrence of a disease in a population over time.
  • A case-control study identifies individuals with a specific disease or condition and assigns “matched controls”—people with the same demographic characteristics who are not part of the study—which enables researchers to evaluate the differences between these groups.

Results: The overall pooled analysis found a clinically significant 13% reduction in breast cancer risk in participants who adhered to the MeDi. The effect was greater in postmenopausal women across all studies and in participants of studies conducted in Asia. A subgroup analysis showed that moderate alcohol use (red wine) did not affect breast cancer risk in the overall group, but an additional reduction in breast cancer risk was seen in postmenopausal women.

Discussion: These results indicate that adherence to the MeDi may help prevent breast cancer, especially in postmenopausal women. It has been suggested that the polyphenols in olive oil and moderate amounts of red wine may contribute to the cancer-protective effects of the MeDi. In addition, phytoestrogens from vegetables and fruits may interact with the body’s estrogen production, thus helping to prevent certain types of breast cancer from developing. The sites of hormone production during the postmenopausal period (fat tissue rather than ovaries) may also account for the increased effect of the MeDi in preventing breast cancer in that population.

Conclusion: Adherence to the MeDi significantly reduced women’s breast cancer risk in a large meta-analysis of international observational studies involving more than a million participants. Future research will help identify the specific anti-cancer mechanisms of the MeDi and illuminate its varying effects across life stages and geographic regions.

Reference: Karimi M, Asbaghi O, Hooshmand F, et al. Adherence to Mediterranean Diet and Breast Cancer Risk: A Meta-Analysis of Prospective Observational Studies. Health Sci Rep. 2025;8(4):e70736.

Costillar de Chanco (Chilean-Style Spareribs)

Posted on by The Olive Oil Hunter

Grilling is a popular method of cooking in Chile, where families often gather on weekends to enjoy simple but ample meals, often barbecues. St. Louis-style ribs are “squared off” or trimmed and have a flat, meaty shape. Ask your butcher to halve them—this creates more flavorful surface area. Baby back ribs can be substituted for the St. Louis-style ribs and don’t need halving. Multiply quantities as needed.

Ingredients

  • 1 rack of St. Louis-style pork spareribs, halved crosswise, membrane removed
  • 1/4 cup extra virgin olive oil
  • 1/2 cup beer
  • 4 garlic cloves
  • 3 tablespoons red wine vinegar
  • 2 tablespoons sweet or smoked paprika
  • 2 teaspoons freshly ground black pepper
  • 2 teaspoons sea salt
  • 1 teaspoon ground cumin
  • 1 teaspoon oregano, preferably Mexican
  • 1 teaspoon cayenne pepper

Directions

Step 1

Place the ribs in a nonreactive baking pan large enough to hold them. Combine the rest of the ingredients in a blender jar and blend until well combined. Pour over the ribs, turning to coat. Cover and refrigerate for 4 hours or overnight.

Step 2

Set up your grill for indirect grilling and heat
to medium (about 325°F). Drain the ribs and arrange them in a single layer on the grill grate. Cover the grill. After 45 minutes, check on the ribs and reposition them if needed. Close the lid and continue to cook for 1 to 1 1/2 hours, or until the meat has receded from the bones by about 1/2 inch and is tender. (A toothpick inserted between the bones should go in easily.)

Serves 2