Toast for dinner? Certainly, when it’s the base for a dish reminiscent of comforting chicken pot pie that comes with an umami-laced gravy of your dreams. Miso’s concentrated umami flavour (and versatility) means you just need a little bit to boost sauces, salad dressings, and soup broths. The gravy is also wonderful strewn over roasted potatoes.
Cremini mushrooms are a good source of selenium, an antioxidant linked to a lower risk for type 2 diabetes. Fermented miso contains beneficial strains of bacteria that may help bolster digestive health.
Don’t compost those mushroom stems. Collect them up and freeze in an airtight container for future use when making homemade vegetable stock.
Preheat oven to 400 F (200 C). On lightly greased baking sheet, place chicken and season with salt and pepper. Place in oven and heat for 25 minutes, or until chicken is cooked to an internal temperature of 165 F (75 C). When cool enough to handle, remove skin and discard. Slice chicken.
In bowl, place miso, add 2 cups (500 mL) hot water, and stir well.
In heavy-bottomed saucepan, heat butter. Place mushrooms and carrot in pan and heat until softened, about 4 minutes. Add miso broth, peas, rosemary, and black pepper to pan; bring to a very gentle simmer and heat for 3 minutes. Dissolve cornstarch in 1/4 cup (60 mL) water and stir into pan; continue to heat until sauce has thickened. Stir in cooked chicken.
To serve, place toast slices on each of 4 plates and top evenly with chicken mixture.
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.