These burgers have an addictively crispy outside and are soft and chewy inside, with plenty of protein from cooked black beans. You can use commercial gluten-free panko or bread crumbs or make your own by grinding a few pieces of bread in a food processor. You can also replace panko with bought or homemade almond meal. To make it yourself, simply grind whole peeled almonds or almond slivers to a coarse powder.
This makes a big batch of burgers, so freeze any ungrilled patties on plates or baking sheets so they don’t stick together and then transfer them to freezer-safe containers. To cook from frozen, bake for 30 minutes at 375 F (190 C) then broil for a few minutes on each side to crisp exterior.
Per serving:
Place whole, unpeeled sweet potatoes on baking sheet and roast in 415 F (210 C) oven for 30 minutes, or until soft, slightly deflated, and oozing caramelized sugars.
Cut sweet potatoes open in several places to help them cool, then peel and place in large bowl with beans, green onion, 1 Tbsp (15 mL) panko, lime zest, cumin, smoked paprika, 1/4 tsp (1 mL) salt, and 1/4 tsp (1 mL) black pepper. Mash to combine. Sweet potatoes should be fairly smooth with some of the beans remaining whole to create a chewy texture. Use food processor if you prefer a smoother texture.
On small plate or in shallow bowl, combine remaining 2 Tbsp (30 mL) panko with remaining 1/2 tsp (2 mL) salt and 1/4 tsp (1 mL) pepper.
Shape batter into 8 patties and coat in panko mixture. Add a little more panko crumbs if necessary. Preheat broiler and lightly grease baking sheet. Place rack in centre of oven. Place patties on prepared baking sheet and broil in centre of oven for about 8 minutes, then flip and broil for 5 minutes more, or until toasted and crispy.
Serve on buns, if using, with your choice of toppings such as lettuce, onion, ketchup, mustard, or salsa.
These mildly spiced salmon tacos served with sweet and spicy pumpkin seeds will bring a party together. Make a small quantity of salmon go further when you pair it with a fresh red cabbage slaw featuring citrus and cilantro. Drizzled with some bright lime yogurt, the flavours come together perfectly. Sustainability status Wild salmon from the Pacific Northwest and Alaska are considered among the most sustainable, as the fishery is subject to limited harvests. With salmon stocks in decline, supporting managed fisheries such as these can help maintain populations into the future. That may also mean eating salmon less often than we do now. Salmon is a favourite Salmon is the most popular variety of fish in Canada and the second most popular in the US.
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.