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15 minutes

Prep Time

30–40 minutes

Cook Time

Italian-Style Roast Beef (Arrosto di Manzo all’Italiana)

310

Cal

32g

Protein

8g

Carbs

18g

Fat

2 lb (900 g) beef roast (top sirloin or eye of round), 2 tbsp extra virgin olive oil, 1 cup beef stock or broth, Salt, to taste, Freshly ground black pepper, to taste, 2 tbsp unsalted butter (optional, for baking variation), 4–5 medium potatoes, peeled and quartered (optional, for baking variation)

15 minutes

Prep Time

30 minutes

Cook Time

Stewed Dogfish (Palombo in Umido)

220

Cal

28g

Protein

6g

Carbs

10g

Fat

1.5 lbs (700g) dogfish, cleaned and cut into 2-inch pieces (or substitute monkfish or cod), 2 tablespoons extra virgin olive oil, 2 cloves garlic, finely minced, 2 tablespoons fresh parsley, finely chopped, 2 tablespoons finely chopped white onion, Salt, to taste, Black pepper, to taste, 1 cup tomato sauce (or use crushed canned tomatoes with some juice), ½ cup water or fish stock (optional, for thinner consistency)

2 hours 30 minutes

Prep Time

10 minutes

Cook Time

Fried Dogfish (Palombo Fritto)

280

Cal

26g

Protein

12g

Carbs

14g

Fat

1 pound (450g) dogfish fillets, skin removed and cut into 1/2-inch slices, 2 large eggs, beaten, 1/2 cup (50g) breadcrumbs, 1/4 cup (25g) grated Parmesan cheese, 1 clove garlic, finely minced, 1 tablespoon fresh parsley, finely chopped, Salt, to taste, Freshly ground black pepper, to taste, Vegetable or olive oil, for frying, Lemon wedges, for serving

25 minutes

Prep Time

15 minutes

Cook Time

Codfish Croquettes

280

Cal

18g

Protein

12g

Carbs

18g

Fat

1 lb (450 g) salt cod (baccalà), soaked and desalted, 2 anchovy fillets, finely chopped, 2 tablespoons fresh parsley, finely chopped, 1/4 teaspoon black pepper, 1 tablespoon grated Parmigiano-Reggiano or Pecorino Romano cheese, 1 cup soft breadcrumb mixture (soaked in warm water and 1 tbsp butter), 2 large eggs, 1 cup plain breadcrumbs (for dredging), 2 eggs, beaten (for dredging), Vegetable oil, for frying, Lemon wedges or tomato sauce, for serving

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