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Mackerel Dulse Bowl with Toasted Walnut Sauce

Serves 4


    Mackerel Dulse Bowl with Toasted Walnut Sauce

    This power bowl is overflowing with umami showstoppers. While beets and apple add a sweet element, combining umami and sweet in one dish has become a culinary trend among savvy chefs. Sourced from Canada’s East Coast, dulse is a chewy seaweed that takes on a bacon-esque personality when turned crunchy in a hot pan. But if not available, shards of hijiki or arame or even roughly chopped nori can stand in for dulse. Other grains such as sorghum, farro, freekeh, or wheat berries can work here too. Make it plant based by swapping out egg and mackerel for grilled tempeh.


    Nutrition bonus

    Fatty in a good way, both mackerel and walnuts contain a boatload of heart-healthy omega-3 fats. As with other seaweed, dulse is a reliable source of iodine, which contributes to proper thyroid functioning.

    Watching the clock and simmering eggs for exactly 6 1/2 minutes yields cooked whites and an oozy yolk. The eggs can be cooked, peeled, and kept chilled for up to 3 days. Reheat in simmering water for 1 minute if desired.


    Mackerel Dulse Bowl with Toasted Walnut Sauce


    • 1 cup (250 mL) spelt berries
    • 4 large organic eggs
    • 1 tsp (5 mL) grapeseed oil or sunflower oil
    • 1 oz (28 g) whole dulse pieces (not dulse flakes)
    • 1/2 cup (125 mL) walnut halves
    • 2 Tbsp (30 mL) extra-virgin olive oil
    • 2 Tbsp (30 mL) cider vinegar
    • 2 Tbsp (30 mL) prepared horseradish
    • 2 tsp (10 mL) Dijon mustard
    • 1 garlic clove, chopped
    • 2 tsp (10 mL) fresh rosemary
    • 1/4 tsp (1 mL) salt
    • 1/4 tsp (1 mL) black pepper
    • 8 oz (225 g) smoked mackerel, broken into 2 in (5 cm) chunks
    • 2 medium carrots, peeled and sliced into ribbons
    • 3 medium cooked beets, peeled and sliced
    • 2 unpeeled apples, chopped
    • 1/3 cup (80 mL) parsley leaves


    Per serving:

    • calories546
    • protein25g
    • fat37g
      • saturated fat7g
      • trans fat0g
    • carbohydrates36g
      • sugars13g
      • fibre9g
    • sodium552mg



    In medium saucepan, place spelt and a couple of pinches of salt and add enough water to cover grains by 2 in (5 cm). Bring to a boil, reduce heat to medium-low, and simmer, covered, until kernels are tender, about 40 minutes. Drain any excess water.


    In another saucepan, add water to a depth of about 3 in (7.5 cm); bring to a boil. Using slotted spoon, gently lower eggs into water; boil, uncovered, for exactly 6 1/2 minutes, adjusting heat to maintain a gentle boil. To bowl of ice water, transfer eggs and chill until slightly warm, about 2 minutes. Softly tap eggs against countertop to break shell in several spots and gently peel, starting from wider end containing the air pocket. Cut eggs in half lengthwise.


    In skillet over medium, heat grapeseed or sunflower oil. Add dulse and heat, stirring often, until crispy, about 1 minute. Remove from skillet to cool and then chop into 1 in (2.5 cm) pieces.


    Heat oven to 350 F (180 C). Spread walnut halves on baking sheet and heat until they smell toasty and are a couple of shades darker, about 10 minutes, stirring nuts once. Remove and cool. In blender container, place cooled walnuts, olive oil, cider vinegar, 1 Tbsp (15 mL) water, horseradish, mustard, garlic, rosemary, salt, and pepper; blend until smooth. If needed, add more water, 1 Tbsp (15 mL) at a time, to help with blending and reach a thinner consistency.


    Divide spelt, mackerel, carrot, beets, apple, dulse, and eggs among 4 serving bowls. Drizzle on walnut sauce and top with parsley.



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    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.