We originally used orange roughy in this recipe, but when we realized it is considered an endangered fish, we switched to halibut. If you can’t find halibut, substitute a similar, firm white fish that is readily, and preferably, locally available. The coconut curry also tastes great with prawns, grilled chicken, or vegetables.
6 fillets Pacific halibut, about 7 oz (200 g) each
1/2 cup (125 mL) canola oil
1/2 tsp (2 mL) ground cayenne pepper
1 1/2 tsp (7 mL) salt
2 tsp (10 mL) ground black mustard seeds
1 tsp (5 mL) dried green fenugreek leaves (known as “kasuri methi”)
1 cup (250 mL) ground bread crumbs
1/2 cup (125 mL) canola oil for searing
Mix the 1/2 cup (125 mL) canola oil, cayenne, salt, black mustard seeds, and fenugreek leaves in a large mixing bowl. Gently add the fillets and mix well. Make sure the halibut is well covered in the marinade. Cover the bowl with plastic wrap and refrigerate for at least 2 hours.
Spread bread crumbs on a flat plate. Dip each fillet in bread crumbs, making sure both sides of each piece are completely coated. Arrange coated fillets on a baking tray.
Heat 1 Tbsp (15 mL) of the canola oil in a small, nonstick frying pan on medium-high heat for 1 minute. Sear a breaded fillet on one side for 2 to 3 minutes. The breadcrumbs will appear a darkish brown. Gently turn the fillet over and sear for another 2 to 3 minutes. Turn the fillet over again, and cook the first side for 3 to 4 more minutes (depending on how thick the fillet is). Turn the fillet over once more and cook the second side for 3 to 4 minutes.
Repeat with each remaining fillet, adding up to 1 Tbsp (15 mL) of oil per fillet. Place cooked fillets on a large plate or directly in the bowls you will serve them in. (You don’t want to place the cooked fillets on paper towels, as the breadcrumbs will stick to the towels.)
Pour the hot coconut curry (see recipe below) over each fillet and serve with Pearl Barley Pilaf or plain rice.
1/2 cup (125 mL) canola oil
20 to 25 curry leaves
3 Tbsp (45 mL) garlic, chopped
1 cup (250 mL) onion, puree
4 medium tomatoes, chopped finely
1 Tbsp (15 mL) ground coriander
1 Tbsp (15 mL) ground cumin powder
1 Tbsp + 1 tsp (20 mL) salt
1/2 tsp (2 mL) ground cayenne pepper 6 whole cloves
3 cups (750 mL) water
1 cup (250 mL) stirred coconut milk
Heat oil on medium heat in a medium pot for 1 minute. Add the curry leaves and let them sizzle for about 45 seconds (or until they begin to shrivel). Keep your face at a distance, as water from within the leaves can sometimes splatter. Add the garlic and saute for 3 to 4 minutes, or until it is light brown. Add the puree onions and continue to saute until they are brown, about 10 minutes. Stir in the tomatoes, cumin, coriander, salt, cayenne, and cloves. Continue cooking for 8 minutes, or until the water from the tomatoes has evaporated and the oil is glistening. Stir in the water and coconut milk. Bring to a boil. Cover, reduce heat, and simmer for about 15 minutes.
If you wish, take out the cloves and curry leaves before serving.
source: "Vij's", alive #303, January 2008
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.