I love potatoes. It doesn’t really matter whether they are russet or sweet, baked or mashed, it’s all totally good with me. This fact may surprise you: the real Mediterranean diet includes potatoes. This does not mean french fries with a Big Mac and a coke, or tater tots with a hot dog (a favorite in American schools). I was surprised to find that fried potatoes are eaten all over the Mediterranean, the difference is what they are served with: wild greens (Horta with Potatoes), or other vegetables, or in the case of this recipe, a salad with fried potatoes. The other big difference is how they are cooked. Mediterranean potatoes are fried in extra virgin olive oil. What????? Yes, it is ok (and traditional) to fry potatoes in olive oil. The trick is to fry them slowly over medium heat so the oil doesn’t smoke. Another secret is to boil the potatoes first and then fry them. This creates a soft inner texture and a brown, slightly crunchy outer layer. I created this recipe only two weeks ago, but already over a hundred people have tried it. It has been very well received and a few people said it was the best salad they ever ate. Part of what makes it so good is pouring the hot potatoes and olive oil onto the arugula and tomatoes. This slightly wilts the greens and is similar to the old New England method of pouring bacon fat on greens, but much healthier! With the added feta, this salad can be a meal in itself, or can be served on the side. I hope you enjoy the recipe and please rate or comment below!
Mediterranean Fried Potato, Tomato and Arugula Salad
- Prep Time
- Cook Time
- Difficulty Level Easy
- (5 /5)
- 2 ratings
- Add your rating below ↓
- 2 Tbsp mayonnaise
- 1 Tbsp Dijon mustard
- juice of one lemon
- 1/4 cup extra virgin olive oil
- 1/4 tsp smoked paprika
- 1/4 tsp dried dill
- 1/4 tsp salt
- 2 lbs red potatoes, cut into quarters
- 1/4 cup extra virgin olive oil
- 1/4 cup capers
- large handful of baby arugula
- 2 ripe tomatoes
- 1/4 cup feta cheese
- 4 scallions, chopped
- salt and pepper to taste
- Boil potatoes until tender, but not too soft as they will also be pan fried. Drain potatoes in a colander and set aside.
- Whisk together all dressing ingredients in a small bowl.
- Fry potatoes in olive oil until browned on all sides. Add capers in the last few minutes of frying.
- Layer arugula and then tomatoes on a large platter. Top with potatoes and any hot oil. Top with dressing, feta cheese and scallions.
- Add salt and pepper to taste. Drizzle a little more olive oil on top if needed.
About Recipe Author
JOIN OUR 10 WEEK PROGRAM
Next Session Starts September 23rd, 2019
The Mediterranean Way 10 Week Diet & Lifestyle program teaches you everything you need to know to easily and deliciously get the benefits of the proven healthy Mediterranean diet. Meal Plans, Recipes, Shopping Lists, Weekly Challenges and Lessons, Private Facebook Support Group, Cooking Videos and more!
“This program is a way of life, one which I have adopted successfully, and more importantly one which I have sustained for over one year now. My weight remains steady at 160 pounds (down from 216). My energy levels rival that of someone 20 years younger than me (I’m now 57), enabling me to exercise in any way that I desire, from lifting weights to intense cardio sessions.”
— Michael Little
“After completing my 10-week program, I had a regularly-scheduled appointment with my doctor. Because my cholesterol has always been above the normal range (229 last year) I requested that she test it again this year. I’m happy to report that my total cholesterol dropped to 169, which is in the normal range, and all my other numbers improved as well.”
— Claire C.
Sign Up For Our Newsletter
Foods of Crete Cook Book
Do you want to eat like the
healthiest people in the world?
In the 1960’s, the Greek island of Crete had the highest longevity rates in the world, the men lived to be the same age as the women and researchers could only find one man on the island who had heart disease.
In our cookbook, Foods of Crete: Traditional Recipes from the Healthiest People in the World you will find over 110 delectable recipes by Koula Barydakis, a chef and cooking teacher from the island and a guide to eating the Mediterranean diet by Bill Bradley, Registered Dietician.
Buy Olive Oil From Crete
Delicious and buttery, this is the oil that can be used for all your cooking needs including sauces, dressings, soups, bread dipping and even baking! Makes everything taste better!