1 1/2 lbs (750 g) black cod (sablefish) fillets, skinned
1 medium onion, diced
2 garlic cloves, minced
1 large egg
2 large egg whites
1/4 cup (60 mL) Worcestershire sauce
1 tsp (5 mL) cayenne
3/4 cup (180 mL) low-fat Italian dressing
2 tsp (10 mL) sea salt
1 1/2 cups (350 mL) bread crumbs
Tarragon Caper Aioli
1 cup (250 mL) low-fat mayonnaise
1/2 cup (125 mL) nonfat sour cream
1 1/2 Tbsp (20 mL) Dijon mustard
6 garlic cloves, minced
1 1/2 Tbsp (20 mL) fresh lemon juice
3/4 tsp (4 mL) tarragon
1 Tbsp (15 mL) capers, rinsed, drained
Preheat oven to 350 F (180 C). Bake fish fillets for 8 to 10 minutes and let cool. Flake fish into bowl and add the remaining fish cake ingredients. Shape into 12 fish cakes. Spray skillet with vegetable oil and cook until golden. Move fish cakes back into heated oven for 3 to 5 minutes until done.
While fish cakes are cooking, place all aioli ingredients in bowl and stir gently to blend.
To serve, place fish cakes on plates and top each cake with 1 Tbsp (15 mL) of aioli. Serves 6.
source: "Hills Health Ranch", from alive #319, May 2009
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.