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Your Health Matters - Recipes


Pan-Seared Mahi Mahi with Sauteed White Beans and Spinach

Pan Seared Mahi Mahi

3 oz. extra-virgin olive oil
2 5-ounce Mahi Mahi filets (Tilapia is a possible substitute)
Sea salt
4 c. sweet green onion
¼ c. chicken or vegetable stock
Handful of baby spinach
2 Tbsp. chopped garlic
6 oz beans (cannellini, great northern or garbanzo)
1 Tbsp. garlic
1 Tbsp. chopped shallots or sweet onion
Tarragon or basil to flavor

Preheat the oil in the pan until almost smoking.

Flavor the fish with salt and pepper; lay the fish in the oil.
Cook the fish 4 minutes on each side, jostling in the pan to keep from sticking.

White Bean Saute:
While the fish is cooking, sauté garlic till opaque, about 20 seconds (do not brown).
Add beans and a small amount of salt and pepper; cook 1 minute (beans can be soaked overnight for softening).
Add chicken stock to the pan; the fish should be nearly done and beginning to separate with a fork. Add a couple teaspoons more of chicken stock, then baby spinach.

S weet Onion Relish:
4 c. sweet yellow onion
2 Tbsp. apple cider vinegar
1 c. tomatoes, chopped
1 c. flat leaf parsley

Combine all ingredients.

Finished dish: Place fish atop bean sauté; add sweet onion relish atop fish. Enjoy!

Salad Nicoise

Salad Nicoise

1 tbs extra-virgin olive oil
10 oz portion Ahi tuna, halved
Sea salt
Bibb lettuce/hydroponic leaf lettuce
Green beans
1 hard-boiled egg
Tomato or potato, sliced in wedges
Nicoise olives or Kalamata olives
Vinaigrette dressing:
2 tbs apple cider vinegar
1 tbs Dijon mustard
1 tbs garlic
1 tbs chopped shallots or sweet onion
Tarragon or basil to flavor

Prepare dressing by combining ingredients. Set aside.

To sear the tuna: sprinkle each side of tuna steak with sea salt and pepper. Place tuna steak in extremely hot, preheated skillet. Sear tuna on the first side, watching the “cook line” move up the side of the fish. When the line reaches the middle of the steak, flip the tuna and begin to sear the second side until the “cook line" from the second side touches the line from the first side. Remove tuna from pan and allow to cool slightly.

Line plate with lettuce while the fish is cooking.

Place green beans, sliced egg, tomato, potato and olives in groups on top of the lettuce.

Slice the tuna against the grain and fan over lettuce.

Drizzle dressing over salad.

Oven Roasted Turkey

20 pound turkey (feeds 8-10 people)
Aromatics: carrots, onion, apple
Extra virgin olive oil

Remove giblets from cavity of bird and reserve if desired. Rinse entire bird under cold running water and dry thoroughly with disposable towel. A moist turkey will not brown.

Cut the apple, onion, and carrot into large chunks and place into cavity of rinsed turkey. Rub the outside of the turkey with olive oil and sprinkle inside and out with salt and pepper.

Truss (tie) legs of the bird together and place into preheated 425-degree oven for approximately 45 minutes or until the breast is golden brown. Reduce oven temp to 200 degrees and continue to cook bird until internal temperature reaches 165 degrees, tenting the breast with aluminum foil as necessary to prevent burning.

Leftover Turkey Casserole

How to make left over turkey casserole

4 cups diced turkey
3 cups stuffing
2 cups gravy
1 cup fat-free milk
1 egg, beaten


Mix together the gravy, milk, and egg, adding a little bit of salt and pepper.

Using a 9-inch pie pan, layer the ingredients. First, cover the bottom of the pan with the stuffing. Then layer in the diced turkey. Top it with the gravy mix.

Bake at 350 degrees for 45-60 minutes, or until the top is golden brown and begins to bubble.

Grilled Vegetable Salad

Chef Joe's Grilled Vegetables

Yellow and red bell peppers
Squash, cut 1/2" thick

Let the eggplant sit in the roasting pan with salt and pepper for 30 minutes; dab up extra liquid. Sprinkle with sage and balsamic vinegar or extra virgin olive oil, and salt and pepper.

Grill 5 minutes on each side, or roast in a 400 degree oven for 30 minutes.

Roasted Butternut Squash and Goat Cheese Lasagna

1 package lasagna noodles, cooked
1 jar marinara sauce
1 butternut squash, halved and seeds removed
¼ cup olive oil
1 teaspoon pumpkin pie spice
4 cups goat cheese crumbles
1 egg
3 cups cottage cheese
2 cups parts skim mozzarella cheese
½ cup shredded parmesan cheese

For the squash:

Preheat oven to 400 degrees, Place squash skin side down on sheet tray, rub flesh with olive oil and sprinkle with spices. Place in oven to roast for appx. 45 minutes or until squash is softened. Place squash in refrigerator to cool. Once squash is cooled, scrape flesh from skin using a large spoon. Save squash in large mixing bowl and discard skin.

For the lasagna:

Cook lasagna sheets according to package directions, reserve. Add cottage cheese, parmesan cheese and egg to roasted squash. Mix well. In a 9x9 baking dish layer marinara sauce, noodles, squash mixture, mozzarella cheese and goats cheese. Repeat 3-4 times or until pan is full.

Cover the lasagna with foil and place in 350 oven for 45 minutes. Remove foil and bake another 5 minutes or until cheese is browned and bubbly. Serve with garlic bread and side salad.

50-60 minutes, or until the top is golden brown and begins to bubble.

Healthy Chicken Noodle Soup

Chef Joe's Chicken Soup

Serves 4

2 Tbsp extra virgin olive oil
2 Tbsp garlic
2 c. chopped carrot
2 c. fresh celery, chopped into crescents
1 lb. diced chicken meat*
Salt/pepper to taste
8 c. chicken stock*
3 c. pre-cooked noodles
2 Tbsp flat leaf parsley

Heat olive oil in the stock pot over medium-high heat. Add chopped garlic, carrot and celery, heating through until garlic and celery are translucent, stirring frequently. If desired, blanch carrots for 1-2 minutes in boiling water to soften.

Add the chicken and salt and pepper to the mixture, cooking through. Add chicken broth, and reduce heat to medium high, simmering for 10-15 minutes.

Add more seasoning if needed, then add noodles 3 minutes before serving to warm through. Top with parsley.

*Vegetarian version: substitute vegetable stock for chicken stock and tofu for chicken.

Wild Berry Parfait

Wildberry parfait recipe

Serves 4

Strawberries (2 c)
Blueberries (2 c)
Chocolate syrup, 4 oz.
4 oz fat-free vanilla yogurt
2 Tbsp fresh granola
4 tsp peanuts
4 Tbsp fat-free whipped topping
2 oz. angel food cake, cubed

Add 1 oz. of chocolate syrup to the bottom of each parfait glass. Layer 4 to 6 small cubes of angel food cake.

Spoon about ½ oz. of vanilla yogurt on top of the angel food cake; layer granola, then sprinkle peanuts on top. Spread a small amount of whipped topping.

Arrange a layer of blueberries; add yogurt, then strawberries. Top with granola and a sprinkle of peanuts. Finish with a dollop of whipped topping.

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Hagerstown, MD 21742
TDD: 1-800-735-2258
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