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
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
This easy, yet impressive, vegan dinner is packed with oven-roasted flavour and proves that creating satisfying weeknight plant-based meals is entirely possible. If working with a small oven with only room for one sheet at a time, you can prepare the tofu and vegetables in batches separately.