Favoured by fish lovers for its sweet firmness and nutritional profile, halibut also has blessedly few bones. Rich in omega-3 essential fats and a strong source of protein, it veritably swims with the minerals selenium, magnesium, phosphorus, and potassium. Most importantly, the taste is unbeatable!
1/4 cup (60 mL) arugula leaves
1/2 cup (125 mL) fresh herb leaves (e.g., basil, parsley, chives, chervil, or tarragon)
1/2 cup (125 mL) Gruyere cheese, grated
1/2 cup (125 mL) unsalted butter, softened
1 1/4 cup (310 mL) bread crumbs
Salt to taste
6 5 to 7 oz (150 to 200 g) fresh halibut fillets
1 Tbsp (15 mL) extra-virgin olive oil
Preheat oven to 375 F (190 C). Combine arugula and fresh herb tops in food processor; pure for 1 to 2 minutes. Scrape sides, then add cheese and butter and pure until combined. Add bread crumbs, lightly season with salt, and process until mixture comes together.
Turn out onto parchment, cover with a second sheet, and using a rolling pin, roll the crust out to 1/8 in (3 mm) thickness. Place in the fridge or freezer and let set.
Remove and cut into individual portions and store in the fridge.
Drizzle oil onto ovenproof dish and place halibut in the dish. Lightly season and cover fillets with herb crust.
Bake for 9 to 12 minutes, depending on thickness. Halibut should be about medium; crust will be lightly browned on the edges.
source: "Celebrating Spring with Araxi", alive #306, April 2008
B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.
The delicate flavour of shrimp is highlighted with just a touch of lemon and a hint of mustard, while radish and celery give some fresh crunch to this dish. Eat it in lettuce cups, on top of greens, or served on whole grain bread for a filling snack. Sustainability status Both wild and farmed shrimp can be sustainable depending on where they’re caught and how they’re raised. See our article “Sea Change” for more information about choosing ethical shrimp.
Steaming fish in parchment-paper packets, also known as cooking en papillote , is a classic technique that allows you to cook all your vegetables and fish at the same time in a quick, easy, and convenient way. Flavours of lemon, garlic, and spicy dried chili make this a simple, yet showstopping meal. Sustainability status Wild-caught Pacific halibut has Ocean Wise and Marine Stewardship Council certifications and is fished using longlines, which is a more selective method of fishing that results in less bycatch. Prep party Involve family or guests in the prep and have everyone make their own packet. Once you’ve mastered the technique, it’s easy to change up the ingredients. Make sure you select vegetables that will cook at the same rate as the fish.