Flavourful fish and seafood pair brilliantly with sweet carrots, earthy mushrooms, and tart sparkling cider. Fish is a healthy alternative to high-fat meats—halibut and cod are lower in fat and cholesterol than most meats and poultry, while fish such as salmon, mackerel, and herring are good sources of omega-3 fatty acids thought to improve cardiovascular health.
2 Tbsp (30 mL) unsalted butter or extra-virgin olive oil
2 leeks, sliced
1 large carrot, sliced
1 cup (250 mL) mushrooms, quartered
1/2 cup (125 mL) sparkling apple cider or white wine
1 1/2 to 2 lbs (750 g to 1 kg) mussels
3 to 4 cups (750 mL to 1 L) low-sodium fish or chicken stock
1 Yukon Gold potato, unpeeled, chopped
8 to 10 oz (about 1 cup/250 mL) halibut or sole filet, cut into small pieces
1 cup (250 mL) parsley, chopped
Melt butter or oil in large wide saucepan set over medium heat. Add leeks, carrot, and mushrooms. Partially cover and cook until softened, about 6 to 8 minutes.
Pour in cider or wine and bring to a boil. Add mussels. Reduce heat. Cover and simmer until mussels open, about 3 to 4 minutes. Scoop out mussels and set aside. Discard any that don’t open.
Pour stock into pan and add potato. Simmer, partially covered, until potatoes are tender, about 10 to 15 minutes. Turn off heat. Stir in fish; cover and let stand to cook through, about 1 to 2 minutes. Stir in mussels and parsley.
Spoon into bowls. Thick crusty bread is a must!
Each serving contains:
287 calories; 32 g protein; 10 g total fat (2 g sat. fat, 0 g trans fat); 15 g carbohydrates; 2 g fibre; 470 mg sodium
source: "Soul Bowls" from alive #349, November 2011
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.
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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.