Here’s a recipe that ups the flavour and health ante of fried fish and chips. The oven-baked beets make for a colourful twist on french fries, which are even better when dipped in the tangy and fiery yogurt-horseradish sauce.
4 to 5 large beets, ends trimmed and scrubbed
2 tsp (10 mL) grapeseed oil or other oil of choice
3/4 tsp (4 mL) salt, divided
1/2 cup (125 mL) pecan halves
1/2 cup (125 mL) wheat germ (choose ground flaxseed for a wheat-free option)
1 tsp (5 mL) garlic powder
1 tsp (5 mL) smoked paprika
1/2 cup (125 mL) low-fat buttermilk
4 catfish or tilapia fillets, about 6 oz (170 g) each
1 Tbsp (15 mL) unsalted butter
2/3 cup (160 mL) plain Greek yogurt
1 1/2 Tbsp (22 mL) prepared horseradish
1 tsp (5 mL) lemon zest
1 lemon, sliced into wedges
Preheat oven to 375 F (190 C).
To make beet fries, slice each beet into 4 equal pieces and then cut each into 4 long rectangular pieces. Toss with oil and 1/4 tsp (1 mL) salt. Spread beet fries out on baking sheet and bake for 25 minutes, stirring once halfway through, or until tender.
Meanwhile, blitz pecans in food processor or finely chop with knife into very small pieces. Combine 1/4 tsp (1 mL) salt, pecans, wheat germ, garlic powder, and smoked paprika in shallow bowl or on plate. Place buttermilk in separate shallow bowl. First, dredge fish fillets in buttermilk so both sides are covered. Next, dredge fish in pecan mixture to coat both sides well.
Heat large skillet over medium heat and add butter. When butter has melted, add fish and cook until bottoms have developed a golden-brown crust, about 3 minutes. Flip, and cook 3 minutes more or until fish flakes easily. If using a smaller skillet, cook fish in batches.
For sauce, in small bowl, stir together yogurt, horseradish, lemon zest, and remaining 1/4 teaspoon (1 mL) salt.
Serve fish with lemon wedges. Serve beet chips with yogurt-horseradish sauce.
Each serving contains: 362 calories; 33 g protein; 18 g total fat (4 g sat. fat, 0 g trans fat); 20 g total carbohydrates (9 g sugars, 6 g fibre); 459 mg sodium
source: "The Beet Goes On", alive #375, January 2014
These Asian-inspired salmon burgers won’t leave you missing the beef < or > the bun. And keep this fruity and fiery salsa in mind the next time you want to jazz up grilled chicken or taco night. Serrano pepper or chile de arbol would be good swaps for bird’s eye pepper in the salsa. You can even mix some Sriracha sauce into the burgers to further punch up the meal. Skin deep Skinless fish is the only way to go for burgers. A helpful fishmonger will kindly skin fillets for you before purchase. As an alternative to salmon, you can also blend up skinless fillets of arctic char or rainbow trout.
These whimsical weeknight quesadillas offer a great excuse to break out the long-forgotten waffle iron. The smoky, tangy pepper sauce is the perfect sidekick for this dish, but it’s also wonderful when tossed with pasta, stuffed into sandwiches, and slathered on burgers. TIP : When assembling quesadillas, keep fillings centred 1/2 in (1.25 cm) from the edge of the tortilla so they don’t spill over. TIP : Chipotle chiles are dried, smoked jalapenos. Adobo is a slightly sweet red sauce. Put them together in a can and they become a versatile pantry staple to add deep smoky heat to sauces, dips, marinades, and soups. No waffle iron? Then make these quesadillas using this skillet method. Place 1 tortilla in skillet, preferably cast iron, and cook over medium heat until dark spots appear and bottom is crispy, about 1 1/2 minutes. Turn over and cook until crispy and darkened on the other side. Remove tortilla from skillet and replace with another tortilla. Cook until darkened and crispy on one side, flip, and top with stuffing ingredients. Place crispy tortilla on top, press down gently, cover pan, and cook for 1 minute, or until cheese has melted.
This Mexican-Mediterranean hybrid dish gleans its tempered kick from parched ancho chilies, the dried form of poblano peppers known for their smoky quality and sweet to moderate heat. It’s a fantastic saucy, and comforting, appetizer or meal on its own. Serve with crusty bread to sop up every last bit of the red sauce, or spoon over cooked grain. Chili choices Experiment with different dried Mexican chili peppers in your dishes. Instead of ancho, other options, each with different heat levels and flavour nuances, include pasilla, guajillo, or morita. Look for them in Latin markets and some supermarkets. For leftover lovers Because the flavours in this dish only deepen with resting time, it’s a definite candidate for serving as leftovers; simply reheat in the oven or microwave. Cheezy choices If possible, compare labels and look for lower-sodium feta options. A ball of fresh mozzarella or bocconcini are great alternatives, or try a block of medium-firm tofu and substitute agave syrup in place of the honey for a vegan-friendly dish.
A good option for both backyard barbecues and healthy snacking, this creamy dip benefits from a little spicy crunch, courtesy of quick-pickled peppers. If you want your dip to have a smoky edge, blend in a chipotle-flavoured salsa. Or forgo the salsa and, instead, blend in a couple tablespoons of tomato paste and a single canned chipotle chili pepper. Extras of the pickled peppers are an exciting topping for burgers, sandwiches, and tacos. TIP : When using prepared chili pepper products such as bottled salsas, examine the ingredient list for items you really don’t want or need, namely sugar and high amounts of sodium.