Fish and (Beet) Chips
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.
Serves 4.
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
Fish and (Beet) Chips
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Tourtière AU Cerf
Tourtière is, for me, the dish that best represents Québec. It can be traced back to the 1600s, and there’s no master recipe; every family has their own twist. Originally, it was made with game birds or game meat, like rabbit, pheasant, or moose; that’s one of the reasons why I prefer it with venison instead of beef or pork. Variation: If you prefer to make single servings, follow our lead at the restaurant, where we make individual tourtières in the form of a dome (pithivier) and fill them with 5 ounces (160 g) of the ground venison mixture. Variation: You can also use a food processor to make the dough. Place the flour, salt, and butter in the food processor and pulse about ten times, until the butter is incorporated—don’t overmix. It should look like wet sand, and a few little pieces of butter here and there is okay. With the motor running, through the feed tube, slowly add ice water until the dough forms a ball—again don’t overmix. Wrap, chill, and roll out as directed above.
Artichauts en Barigoule
My love of artichokes continues with this classic recipe, one of the best ways to eat this interesting, underrated, and strange vegetable. Frozen artichoke hearts are a time-saving substitute, though the flavour and texture of fresh artichokes are, by far, much superior and definitely preferred.
Cervelle de Canut
Cervelle de canut is basically the Boursin of France, an herbed fresh farmer’s cheese spread that’s a speciality of Lyon. The name is kind of weird, as it literally means “silk worker’s brain,” named after nineteenth-century Lyonnaise silk workers, who were called canuts. Sadly, the name reflects the low opinion of the people towards these workers. Happily for us, though, it’s delicious—creamy, fragrant, and fresh at the same time. Cervelle de canut is one of my family’s favourite dishes. It’s a great make-ahead appetizer that you can pop out of the fridge once your guests arrive. Use a full-fat cream cheese for the dish, or it will be too runny and less delicious.