Seafood Menu Dinner Menu Dinner To Go Lunch Menu Lunch To Go Functions Menu Surf on Your Turf Menu Hors d'Oeuvres Menu Feast Menu
Fish Market
Functions and Catering
Groceries and Gifts
Fish Feature


  View from the Quarterdeck
A newsletter for connoisseurs of quality seafood
A publication of Quarterdeck Seafoods 

Improve your Health with the Delicious Mediterranean Lifestyle
Baked Scrod Italienne Recipe
Olive Oil Quick Facts

Beer and Wine Advisor
Filleting a Whole Large Round Fish
Baked Whole Red Snapper Recipe

Improve your Health with the Delicious Mediterranean Lifestyle

The residents of the world's Mediterranean countries figured out a long time ago that good food is good for you.  They know that if they eat a well-prepared meal, blessed with fresh herbs, garlic, and olive oil and shared in a companiable setting, will be a lifelong asset.

Recent research has confirmed their instincts.  Here is a description, in a nutshell:

Plentiful fruits, vegetables, legumes and grains; olive oil as the principal fat; lean red meat consumed only a few times per month or somewhat more often in very small portions; low to moderate consumption of other foods from animal sources, such as dairy products (especially cheese and yogurt), fish and poultry; and moderate consumption of wine (primarily at meals).

Simple rules, delicious way of life.  Additionally, it is now widely accepted that the Mediterranean tenets of eating lead to decreased risk of coronary heart disease, stroke, cancer, diabetes, immune system disorders -- and more.

Of course, what you eat isn't the only important part of a healthful lifestyle.  Many other variables can affect general health.  Exercise, heredity, tobacco and alcohol abuse, and environmental pollutants also have an impact.

Fish, in its infinite variety, has a prominent role in the Mediterranean diet.  Fish -- with its low fat content, high protein, and adaptability to many cuisines -- lends itself to a smooth incorporation into the Mediterranean lifestyle.

Cooking fish tends to unnecessarily intimidate the home chef.  Fish preparation and cooking are quite simple and straightforward.  In this issue, we show you how to fillet a large, round fish such as a bass.  With a sharp knife, this process is actually quite easy.

Here is a list of the most important changes you can make in your life in order to align with the Mediterranean lifestyle:

  • Lower fat intake, using olive oil instead of saturated fats

  • Use bread, pasta, and grains for about one-half of calories

  • Eat lots of fresh fruits and vegetables

  • Use few whole-milk dairy products

  • Eat fish at least three times a week

  • Exercise regularly

  • Drink wine in moderation.

Tutti a tavola a mangaare!


Baked Scrod Italienne for Four

Ingredient list:

2 - 2.5 lb. scrod filet, as thick as possible
2 cloves garlic, minced
1 tb. fresh oregano leaves
2 cups mixed sliced peppers (red, yellow, green)
1 large Vidalia onion, thinly sliced
8-12 plum tomatoes, sliced lengthwise, or 1 large can whole tomatoes, drained but left whole
olive oil
fresh parsley, chopped
salt and pepper


Preheat oven to 475.  Saute onions and peppers until soft and beginning to caramelize, about 15 minutes.  Add tomatoes and oregano to pan and cook for five minutes more.  Set aside.  Place fish in a baking pan just big enough for fish and tomatoes/pepper mixture.  Season with salt, pepper, garlic, and a drizzle of olive oil.  Cover and surround fish with tomato/pepper mixture; bake 10-20 minutes, depending on thickness of fish, drizzling with oil once more during cooking.  Garnish with fresh parsley and serve immediately with lemon wedges.

A good accompaniment to this dish is couscous.  Couscous is easy to prepare; just add boiling hot chicken broth to the grain, cover and wait for five minutes.

Olive Oil Quick Facts

Olive oil has been the foundation of the Mediterranean diet for thousands of years.  Recent studies have shown that its physical characteristics and chemical composition have a very positive effect on the human metabolism. 

Olive oil is very high in monounsaturated fats and Vitamin E.  Vitamin E is an antioxidant.  Antioxidants fight damaging elements in the body that contribute to heart disease, cancer, and respiratory problems.

In the Mediterranean, 40% of daily calories come from olive oil.  Mortality rates from coronary heart disease and stroke are among the lowest in the world.

One of the most important lifestyle changes you can make is to use olive oil for most of the fat in your diet.

Beer and Wine Advisor

Quarterdeck is proud to be associated with the breweries listed below.  Call your local package store for availability -- if they're not available, ask why not!

Think small, think quality, think local.

Nutfield Brewery, New Hampshire
Tremont Brewery, Boston
Otter Creek Brewery, Vermont
Concord Junction, Concord MA
Ipswich Brewery, Ipswich MA
Catamount Brewery, Vermont
Mill City Brewery, Lowell MA
Magic Hat Brewery, Vermont
Long Trail Brewery, New Hampshire


Filleting a Whole Large Round Fish (e.g. Snapper)

First, have the market clean and scale the fish.  Lay the fish flat on a cutting board and cut a vee shape below the gills, down to the bone, as shown with the dotted line in the illustration above.

Next, lay the fish with the back towards you.  Cut along the back, as shown with dotted line, keeping the blade of the knife ABOVE the horizontal back bones.  Cut all the way to the tail area.

Starting at the head end, cut and peel the fillet away from the skeleton, keeping the blade as close as possible to the bones without including any of them.  Cut down as far as possible toward the end of the fish.  If you must include some bones on the fillet, remove them with tweezers.  Repeat whole process with other side of the fish.

Baked Whole Red Snapper for Four

Ingredient List:

4 1-lb (approximate weight) whole, cleaned bass
12 red potatoes, parboiled for 8 minutes and cut in four wedges each
2 Videlia onions, thickly sliced
2 cloves garlic (or more to taste), squeezed into 1 cup extra virgin olive oil
8-12 plum tomatoes, cut lengthwise, or use 2 cans whole tomatoes, drained (leave tomatoes whole, but squeeze dry)
Approximately 2 cups drinking quality dry white wine
fresh thyme sprigs; fresh rosemary sprigs; bay leaves
salt and pepper
lemon; parsley for garnish
parmagiano reggiano cheese, grated


Use a bit of the cup of olive oil to grease two baking pans, each large enough to hold two of the fish with plenty of room to spare.  Stuff fish with some sprigs of herbs and a bay leaf. Distribute the vegetables around the fish evenly.  Add salt and pepper generously and put about a cup of wine in each pan.  Drizzle with olive oil mixture.  Bake at 475 for about 45 minutes, drizzling several times with oil, adding more wine if needed.  Check fish for doneness, continue cooking vegetables (if necessary under broiler) until they are done to taste.  Sprinkle with fresh chopped parsley and serve immediately with lemon wedges and freshly grated cheese.

This recipe is adapted loosely from a recipe in Lidia's Italian Table, by Lidia Matticchio Bastianich. This book is a wonderful exploration of the Mediterranean philosophy of cooking and eating.  I recommend it, along with Eat Right, Eat Well -- The Italian Way, by Richard Wolff, M.D. They are both excellent references.


QARTERDECK FISH MARKET AND RESTAURANT 177 Main St., Maynard MA 978-897-9165 Fish Market open:  Mon.-Sat., 8:30 a.m. to 8:00 p.m. Lunch Mon.-Fri., 11:30 a.m. to 2:30 p.m. Dinner Mon.-Thu., 4:30 to 9:00 p.m., Fri. & Sat, 4:30 to 10:00 p.m.