Western Mediterranean-style Stuffed Sardine

Ingredients

16 large sardines, scaled and gutted
1/3 cup grated Parmesan cheese
salt and ground black pepper
flat leaf parsley, to garnish

Stuffing

1 tablespoon light olive oil
1/2 small onion, finely chopped
2 garlic cloves, crushed
6 tablespoons blanched almonds, chopped
2 tablespoons golden raisins, coarsely chopped
10 pitted black olives
2 tablespoons capers, coarsely chopped
2 tablespoons coarsely chopped fresh parsley
1 cup bread crumbs

Method

  1. Preheat the oven to 400°F. Lightly oil a large shallow ovenproof dish.
  2. Heat the oil in a frying pan and fry the onion and garlic gently for 3 minutes. Stir in the almonds, raisins, olives, capers, parsley and 1/4 cup of the bread crumbs. Season lightly with salt and pepper.
  3. Make 2-3 diagonal cuts on each side of the sardines. Pack the stuffing into the cavities and lay the sardines in the prepared dish.
  4. Mix the remaining bread crumbs with the cheese and scatter on the fish. Bake for about 20 minutes until the fish is cooked through. Test by piercing one sardine through the thickest part with a knife. Garnish with parsley and serve immediately with a leafy salad.

Makes 4 servings.

Source: Healthy Mediterranean Cookbook

Power Bowl with Canadian Foods from Coast to Coast

Ingredients

6 cups winter vegetables cut into 1/2-inch chunks (squash, beets, parsnips, mushrooms)
2 tbsp canola oil
pinch of salt
2 cups green lentils, cooked (or rinsed and well-drained canned)
2 cups cooked barley
4 cans (each 125 g) sardines (preferably canned in water)

Maple Mustard Dressing

1/4 cup canola oil
2 tbsp maple syrup
2 tbsp apple cider vinegar
2 tbsp ground flax seed
1 tbsp Dijon mustard
1/2 tsp turmeric
1/4 tsp salt
1/4 tsp black pepper

Method

  1. Preheat oven to 200ºC (400ºF).
  2. Toss vegetables with canola oil and salt. Roast for 30 minutes until tender.
  3. In a small bowl, whisk dressing ingredients.
  4. To assemble bowls, divide vegetables, lentils, barley and sardines equally among four bowls. Drizzle with dressing.

Makes 4 servings.

Source: Winnipeg Free Press

Roasted Sesame-crusted Salmon

Ingredients

Four skinless salmon fillets, about 6 oz each
2 tablespoons canola oil
1/4 cup white and/or black sesame seeds
2 large shallots, minced (about 1/4 cup)
1 tablespoon peeled, grated ginger
1 teaspoon chili oil
1/4 cup dry sherry wine or Spanish sherry vinegar
1/2 cup bottled clam juice
2 tablespoons soy sauce
fine sea salt and freshly ground black pepper

Method

  1. Preheat the oven to 350ºF.
  2. Brush the salmon steaks with some of the oil. Put the sesame seeds in flat dish or pan, dredge the flesh side (not the skin side) of the steaks in the sesame seeds, and set aside.
  3. Combine the shallots, ginger, chili oil, sherry, clam juice, and soy sauce in an ovenproof dish. Season the salmon steaks with salt and pepper.
  4. Heat the remaining canola oil in a heavy-bottomed saute pan over medium heat. Add the steaks to the pan and sear to a golden brown on both sides, about 2 minutes per side, taking care not to burn the sesame seeds.
  5. Put the seared fish, sesame seeds up, on the seasoned shallots in the baking dish and put the salmon in the oven. Roast for 6 minutes for medium rare or until the fish is cooked to your preference. Serve the salmon immediately.

Makes 4 servings.

Source: Nightly Special

Baked Sablefish Served with Radish Salsa

Ingredients

1 lb sablefish (black cod), cut into 4 portions
2 tsp grape seed oil
1/4 tsp salt
1/4 tsp black pepper

Salsa

2 cups chopped strawberries
1 cup sliced radishes
1 small yellow bell pepper, diced
1 avocado, diced
1 jalapeno pepper, seeded and finely chopped
1/4 cup chopped cilantro
1/4 tsp salt
juice of 1 lime

Method

  1. Preheat oven to 350ºF (180ºC).
  2. Remove small pin bones along fish with needle nose pliers if they have not been removed for you.
  3. Place fish on parchment paper-lined baking sheet. Rub fish with oil and season with 1/4 tsp salt and black pepper. Bake for 20 minutes, or until fish is flaky and cooked through.
  4. Meanwhile, toss together salsa ingredients in large bowl.
  5. Serve sablefish topped with radish salsa.

Makes 4 servings.

Source: Sage magazine

Chunky Vegetable-laden Fish Casserole Served with a Piquant Yogurt Topping

Ingredients

1 leek
2 celery stalks
1 carrot
1-1/2 pounds potatoes
2 tablespoons olive oil
1/2 cup button mushrooms
2-1/2 cups hot fish stock
1/2 pound skinless white fish fillet
1/2 pound skinless salmon fillet
1 tablespoon chopped fresh tarragon
2 tablespoons chopped fresh parsley

Spicy Yogurt

1/4 cup mayonnaise
1/4 cup plain yogurt
1 clove garlic, crushed
1/2 teaspoon paprika
pinch of chili powder
1 baguette

Method

  1. Preheat the broiler to high.
  2. Slice and rinse the leek. Slice the celery, dice the carrot, and cut the potatoes into 1-1/2-inch chunks.
  3. Heat the oil in a large saucepan over high heat. Add the leek, celery, and carrot, reduce heat to medium, cover, and cook for 3 minutes.
  4. Add the potatoes and mushrooms to the pan and stir in the hot stock. Return to a boil, cover, and simmer for 10 minutes, or until the potatoes are tender.
  5. Cut the white fish and salmon into 1-inch pieces and stir them into the casserole. Return to a simmer, cover, and cook for another 5 minutes, or until the fish is cooked.
  6. Meanwhile, mix the mayonnaise, yogurt, garlic, paprika, and chili powder. Slice the baguette and broil both sides for 2-3 minutes, or until golden.
  7. Stir the tarragon and parsley into the casserole just before transferring it to four large bowls. Serve with the spicy yogurt and toasted baguette slices.

Cook’s Tip

Select boiling potatoes rather than baking potatoes, as the pieces will hold their shape rather than breaking down.

Makes 4 servings.

Source: Super Foods