Homestyle French cooking can be easy, healthy, fun

French cooking doesn’t have to be as complicated as some may think. A typical French meal comprises three courses: a starter, such as a soup or salad; the main dish; then cheese and fruit for dessert.

The sophistication of the cuisine comes from the quality of the main ingredients, with elevated flavors and spices, and incorporating lots of fresh vegetables.

This week, try a few homestyle French recipes compliments of chef Salvo Coppola, a continuing education instructor at Kapiolani Community College.

FISH EN PAPILLOTTE (FISH IN PARCHMENT)

By Salvo Coppola, Kapiolani Community College

• Parchment paper
• Butter, melted, as needed to seal paper
• 2 tablespoons EACH julienned leeks, carrots, celery and red bell pepper (sliced into matchsticks)
• 2 (6-ounce) pieces white fish, with or without skin
• Salt and white pepper, to taste
• >> Basil butter:
• 1/4 cup fresh basil, chopped
• 1 tablespoon chopped shallots
• 1/4 teaspoon lemon juice
• 2 ounces (1/4 cup) butter, at room temperature

>> To make basil butter: In a small bowl, mix all ingredients, using a spatula or wooden spoon, to make a paste. Put butter on a piece of plastic wrap and roll to make a log. Refrigerate to solidify.

(Note: Basil has delicate leaves, so chop them slowly and carefully so they don’t turn black. Basil butter can be made in a larger quantity and used to top other proteins; slices can be cut off the solidified log as needed and the remaining butter can be frozen.)

Heat oven to 450 degrees. Cut 2 heart-shaped pieces of parchment large enough to contain 1 portion of fish and vegetables when folded in half. Brush edges with butter.

In a small bowl, toss vegetables together. Place half the vegetables on half of 1 piece of paper. Season fish with salt and pepper; place on top of vegetables. Top with 1/2 of the basil butter. Repeat for second piece of fish.

Fold each piece of paper in half over the fish and crimp or fold edges in to seal. Place “papillottes” on sheet pan and bake 8-10 minutes. Parchment paper should puff up and brown.

Remove from oven and serve immediately, letting each person open their papillotte. Serves 2.

Approximate nutritional information, per serving (not including salt to taste): 400 calories, 28 g total fat, 13 g saturated fat, 150 mg cholesterol, 250 mg sodium, 3 g carbohydrate, 1 g fiber, 1 g sugar, 33 g protein.

ARTICHAUTS (ARTICHOKES) WITH AIOLI

By Salvo Coppola, Kapiolani Community College

• 4 medium artichokes
• 1 slice lemon
• 1 bay leaf
• Salt, to taste
• American parsley, for garnish
• >> Aioli:
• 2 egg yolks
• Salt and white pepper, to taste
• 2 cloves garlic, pureed
• 1/2 to 1 cup olive oil
• 1 teaspoon lemon juice, or more

Break stem of each artichoke and twist to remove tough fibers. Trim base so artichoke stands upright. Trim points from leaves and rinse well.

Bring large pot of water to boil with lemon slice and bay leaf; add salt and artichokes. Reduce heat to medium and cook artichokes about 25 minutes, until easily pierced with a knife.

>> To make aioli: Whisk egg yolks with salt, pepper and pureed garlic. Slowly add 1/3 of oil a little at a time and whisk to emulsify.

When sauce begins to firm and thicken, add a few drops lemon juice to thin, then add remaining oil to reach desired thickness. Taste and add more lemon juice if needed.

Remove artichokes from pot of water and let drain upside down on a paper towel. Serve with aioli, garnished with parsley. Serves 4.

Approximate nutritional information, per serving (not including salt to taste): 330 calories, 30 g total fat, 4.5 g saturated fat, 90 mg cholesterol, 75 mg sodium, 16 g carbohydrate, 7 g fiber, 1 g sugar, 5 g protein.

LEEKS IN VINAIGRETTE

By Salvo Coppola, Kapiolani Community College

• 8 medium young leeks, trimmed
• Kitchen twine
• Salt, to taste
• 2 hard-cooked eggs, peeled and mashed
• 1 tablespoon chopped flat-leaf or Italian parsley, for garnish
• 1 tablespoon chopped chives, for garnish
• >> Vinaigrette:
• 1 teaspoon Dijon mustard
• 2 tablespoons red wine vinegar
• 6 tablespoons olive oil

Make a slit on top of each leek and rinse well between the leaves. Tie leeks in a bundle with kitchen twine, wrapped around twice and knotted.

Bring a pot of water to a boil; add salt and plunge leeks in water for 5-10 minutes, until cooked but still firm.

Plunge in an ice bath for a few minutes to stop the cooking and retain color. Drain.

>> To make vinaigrette: In a small bowl, mix mustard and vinegar. Add oil slowly to make a sauce.

Untie leeks and spread on plate; sprinkle with eggs and top with vinaigrette.

Garnish with parsley and chives. Serve warm or cold as an appetizer. Serves 4.

Approximate nutritional information, per serving (not including salt to taste): 330 calories, 23 g total fat, 3.5 g saturated fat, 95 mg cholesterol, 105 mg sodium, 25 g carbohydrate, 3 g fiber, 7 g sugar, 6 g protein.

More Hawaiian Electric Co. recipes are available at hawaiianelectric.com.