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
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