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

Pan-fried Fish with Vegetables and Salsa

Ingredients

5 tablespoons olive oil
3 small fennel bulbs (about 1 pound total), trimmed and cut from tip to core into 1/4-inch-thick slices
1 small yellow onion, thinly sliced
4 small lemons, cut in half crosswise
4 red snapper fillets with skin, 6-ounce each
Kosher salt and freshly ground black pepper

Salsa Verde

1/2 cup extra-virgin olive oil
3 tablespoons finely chopped green onion (white and green parts)
2 tablespoons chopped fresh basil
2 tablespoons chopped fresh flat-leaf parsley
1 teaspoon chopped fresh rosemary
2 tablespoons chopped drained nonpareil capers
1 tablespoon minced shallots
finely grated zest of 1 lemon

Method

  1. To make the salsa verde, whisk all the ingredients together in a small bowl. Set aside at room temperature.
  2. Heat a large skillet over medium-high heat. Add 2 tablespoons of the olive oil, then lay half of the fennel and onion in the pan. Cook for about 3 minutes on each side, or until tender and golden brown. Transfer to a plate and cover to keep warm. Repeat with 1 tablespoon of the remaining olive oil and the remaining fennel and onions. This time, place the lemon halves cut side in the skillet alongside the vegetables and cook for about 1 minute, or until they begin to brown on the cut sides.
  3. Remove the lemons from the skillet and squeeze 1/4 cup of juice from about 4 of the lemon halves. Stir the juice into the salsa verde. Season the salsa to taste with salt and pepper. Reserve the remaining lemons for serving.
  4. Meanwhile, using a sharp knife, lightly score the skin side of each fillet. Season the fillets with salt and pepper.
  5. Heat a large nonstick skillet over medium-high heat. Add the remaining 2 tablespoons olive oil, then lay the snapper fillets skin side down in the skillet and cook for about 3 minutes or until the skin is golden brown and crisp.
  6. Turn the fish over and cook for 1 minute more, or until the fish is barely opaque when pierced in the thickest part with the tip of a small knife.
  7. Divide the fennel mixture evenly among four dinner plates and place the fish alongside. Drizzle with the salsa verde and serve with the reserved caramelized lemons.

Makes 4 servings.

Source: Curtis Stone What’s for Dinner?