7 Capers Recipes: Savory Wholesome Mediterranean Cuisine 2022

Capers are the small flower buds of the Capparis shrub, which grows in the Mediterranean.  The dark green buds are sun-dried and preserved either in salt, wine vinegar, brine or olive oil. Capers are a common ingredient in Mediterranean cuisine, especially Cypriot, Italian and Maltese.

Capers range in size from small, peppercorn-sized from France, called non-pareille favored for their delicate texture and more pronounced taste to larger sizes, which are stronger in flavor and less aromatic.  The pungent flavor of capers lends piquancy to many sauces and condiments; and they are also used as a garnish for meat and vegetables.

In Greek popular medicine, a herbal tea made of caper root and young shoots is considered beneficial against rheumatism. The caper leaves are also pickled or boiled and preserved in jars with brine-like caper buds. Dried caper leaves are also used as a substitute for rennet in the manufacturing of high quality cheese.

Capers are one of the plant sources high in flavonoid compounds rutin and quercetin. Both these compounds are powerful anti-oxidants. Research studies suggest that quercetin has anti-bacterial, anti-carcinogenic, analgesic and anti-inflammatory properties.

Capers are available year-round and can be found with pickles, olives and other condiments. Look for bottles with little or no sediment.

Source: www.wikipedia.org, www.nutrition-and-you.com

Image by Danielle Keller

Capers and Halibut

Ingredients:
1 tablespoon olive oil
2 (8 ounce) steaks halibut
1/2 cup white wine
1 teaspoon chopped garlic
1/4 cup butter
salt and pepper to taste
3 tablespoons capers, with liquid

Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins

Directions:
1. Heat the olive oil in a large skillet over medium-high heat. Fry the halibut steaks on all sides until nicely browned. Remove from pan, and set aside.
2. Pour the wine into the pan, and use a spatula to scrape any browned bits from the bottom. Let the wine reduce to almost nothing, then stir in the garlic, butter and capers. Season with salt and pepper to taste. Let the sauce simmer for a minute to blend the flavors.
3. Return the steaks to the pan, and coat them with sauce. Cook until fish flakes easily with a fork. Serve fish immediately with the sauce from the pan poured over it.

Servings: 4

Salmon Salad

Ingredients:
2 (7 ounce) cans salmon, drained
2 tablespoons fat-free mayonnaise
2 tablespoons plain low-fat yogurt
1 cup chopped celery
2 tablespoons capers
1/8 teaspoon ground black pepper
8 leaves lettuce

Prep Time: 5 mins
Total Time: 5 mins

Directions:
1. Crumble the salmon into a 1 quart bowl, removing any bones or skin.
2. In a small bowl combine the mayonnaise, yogurt, celery, capers and pepper. Mix well and then add to salmon and toss. Serve on a bed of lettuce leaves.

Servings: 4

Lemon Caper Sauce For Chicken or Fish

Ingredients:
1/2 cup chicken broth
2 cloves garlic , sliced
2 tablespoons lemon juice
2 tablespoons capers
1 tablespoon butter
2 tablespoons chopped parsley

Prep Time: 3 mins
Cook Time: 0 mins
Total Time: 3 mins

Directions:
1. Put broth and garlic in skillet and bring to a boil, reduce heat and simmer 1-2 minutes til garlic is tender.
2. Stir in lemon juice and capers.
3. Remove from heat and add butter stir til melted, add parsley.

Servings: 4

Asparagus With Lemon Caper Vinaigrette

Ingredients:
1 lb asparagus
1 tablespoon salt
1 medium lemon, juice of , divided
1 tablespoon capers , drained and chopped
2 teaspoons Dijon mustard
1 teaspoon agave syrup
1/2 teaspoon black pepper
3 tablespoons olive oil

Prep Time: 15 mins
Cook Time: 10 mins
Total Time: 25 mins

Directions:
1. Trim ends of asparagus and place spears in a large skillet.
2. Cover asparagus with water and add salt and 1 Tbsp lemon juice.
3. Bring to a boil, then reduce heat to simmer about 7 minutes until crisp-tender.
4. Remove from heat and run under cold water to stop cooking.
5. Prepare vinaigrette:.
6. Combine remaining lemon juice, capers, mustard, agave syrup, and pepper. (Capers may be chopped or left whole, it’s up to you. I usually chop them up a little.).
7. Slowly drizzle in oil while whisking rapidly, allowing vinaigrette to thicken slightly.
8. Toss asparagus with vinaigrette and serve.
9. May be refrigerated and served within a couple hours, or served warm immediately.

Servings: 4

Lemon Caper Chicken

Ingredients:
1 tablespoon olive oil
4 thinly-sliced thinly-sliced boneless skinless chicken breast halves
salt and pepper
4 teaspoons whole wheat flour , divided
1 medium shallot , minced
2 tablespoons drained capers
1/2 cup reduced-sodium chicken broth
1/4 cup fresh lemon juice
1 tablespoon minced fresh parsley

Prep Time: 10 mins
Cook Time: 10 mins
Total Time: 20 mins

Directions:
1. Warm oil in large nonstick skillet over medium-high heat. Pat chicken breasts with paper towels to thoroughly dry. Season chicken with salt and pepper, then lightly coat with flour, using about 1 tsp for each breast.
2. Lay chicken in skillet; cook 2 to 3 minutes, until golden brown, gently pressing down on breast to ensure equal browning. Reduce heat to medium. Turn breasts; cook 2 to 3 minutes longer, until golden brown and cooked through. Remove breasts to a serving platter.
3. Reduce heat to low; add shallots and capers to skillet. Cook 30 seconds, stirring. Add broth and juice, cook 1 minute, until incorporated and thickened, stirring. Stir in parsley, pour sauce over chicken. Serve immediately.

Servings: 4

Mediterranean Salad With Lemon Caper Vinaigrette

Ingredients:
Dressing
1 teaspoon minced shallot
1/4 teaspoon minced garlic
1 teaspoon Dijon mustard (I use Maille whole grain)
1/2 teaspoon honey
1 1/2 tablespoons capers , with their liquid
1 tablespoon fresh lemon juice
1 tablespoon vinegar (I use red wine variety)
1 teaspoon fresh parsley , chopped
1/4 teaspoon black pepper
1/2 cup extra virgin olive oil

Salad
1 lb mixed greens
16 grape tomatoes , halved
1/2 cup kalamata olive , pitted
1/2 cup feta cheese , crumbles
1/2 red onion , sliced thin

Prep Time: 25 mins
Cook Time: 0 mins
Total Time: 25 mins

Directions:
1. Combine dressing ingredients in cruet or jar. Shake well to combine ingredients. This can be done in advance.
2. Divide salad greens into four dishes. Top with tomatoes, olives, feta, and onion.
3. Shake dressing and pour over salad. (You may not need all the dressing).

Servings: 4

Anchovy and Caper Salad Dressing

Ingredients:
2 tablespoons fresh lemon juice
5 tablespoons extra virgin olive oil
1 teaspoon fresh ground black pepper
6 anchovy fillets , chopped
1 tablespoon small caper

Prep Time: 5 mins
Cook Time: 0 mins
Total Time: 5 mins

Directions:
Mix together all ingredients in a bowl. No salt needed because of the capers and anchovies.

Servings: 4