Spanish-style Rice Dish with Seafood

Ingredients

4 tbsp olive oil
8 oz monkfish or cod, skinned and cut into chunks
3 prepared baby squid, body cut into rings and tentacles chopped
1 red mullet, filleted, skinned and cut into chunks (optional)
1 onion, chopped
3 garlic cloves, finely chopped
1 red pepper, seeded and sliced
4 tomatoes, peeled and chopped
1-1/4 cups Valencia rice
scant 2 cups fish stock
2/3 cup white wine
3/4 cup frozen peas
4-5 saffron strands soaked in 2 tbsp hot water
4 oz cooked peeled prawns
8 fresh mussels in shells, debearded and scrubbed
salt and freshly ground black pepper
l tbsp chopped fresh parsley, to garnish
lemon wedges, to serve

Method

  1. Heat 2 tbsp of the olive oil in a large frying pan and add the monkfish or cod, squid and red mullet, if using. Stir-fry for 2 minutes, then transfer the fish with all the juices to a bowl and reserve.
  2. Heat the remaining 2 tbsp of oil in a saute pan and add the onion, garlic and pepper. Fry, stirring frequently, for 6-7 minutes, until the onion and pepper have softened.
  3. Stir in the tomatoes and fry for 2 minutes, then add the rice, stirring to coat the grains with oil, and cook for 2-3 minutes.
  4. Pour on the fish stock and wine and add the peas, saffron and water. Season well and mix.
  5. Gently stir in the reserved cooked fish with all the juices, followed by the prawns, and then push the mussels into the rice.
  6. Cover and cook, stirring occasionally, over a low heat for about 30 minutes, or until the stock has been absorbed but the mixture is still moist.
  7. Remove from the heat, keep covered and leave to stand for 5 minutes. Discard any mussels that remain closed.
  8. Garnish the paella with parsley and serve with lemon wedges.

Makes 4 servings.

Source: Best of Spain

North African-style Couscous with Simmered Cod and Vegetables

Ingredients

1 tablespoon vegetable oil
2 onions, chopped
8 oz baby carrots, trimmed
8 oz baby turnips, quartered
2 sticks celery, cut into chunks
2 cups fish stock
salt and freshly ground black pepper
1/2 teaspoon saffron threads
1-1/2 teaspoons tabil (optional)
8 oz baby zucchini, trimmed
1 bunch green onions
8 oz tomatoes, peeled and quartered
4 oz shelled peas
2-1/4 1b skinless cod fillet
2-1/2 cups couscous
harissa to serve

Method

  1. In a large saucepan, heat the oil. Add the onions and cook gently for 10 minutes until soft.
  2. Add the carrots, turnips, celery and stock. Season generously with salt and pepper and add the saffron and tabil (if using). Bring to the boil, cover and simmer for 10 minutes.
  3. Add the zucchini and simmer for 10 minutes then add the green onions, tomatoes and peas.
  4. Cut the fish into large pieces and place on top of the vegetables. Cover and simmer for 10 minutes until the fish flakes easily when tested with a knife.
  5. Meanwhile, prepare couscous as directed on the packet.
  6. To serve, pile couscous in a large heated serving dish. Arrange vegetables over couscous and place fish on top. Stir harissa, to taste, into broth and pour as much as desired over the couscous. Serve extra broth and harissa separately.

Makes 6 servings.

Source: North African Cooking

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