Also referred to as black cod, sablefish from the deep waters of the North Pacific has a pearly-white buttery flesh with a similar texture to halibut. It’s exceptionally high in heart-healthy omega-3 fats as well as selenium, an antioxidant linked to reduced risk of type 2 diabetes. Currently, wild sablefish populations in the waters off Alaska and BC are healthy due to stringent catch limits and sustainable fishing methods.
Sablefish is one of the more expensive seafood options, so consider serving it for special occasions. Poaching the fillets will assure your splurge stays deliciously tender, while a topping of cherry juice reduction makes it even more luxe.
1 cup (250 mL) black cherry juice
2 Tbsp (30 mL) balsamic vinegar
1 Tbsp (15 mL) coconut sugar, sucanat, or other raw style sugar
1 whole star anise
5 cups (1.25 L) reduced sodium chicken broth
4 - 6 oz (170 g) skinless sablefish fillets
Place cherry juice, vinegar, sugar, and star anise in small saucepan and bring to gentle boil. Reduce heat to medium and simmer, uncovered, until sauce thickens, about 17 minutes. Don’t let the sauce go to the point of turning into a very thick sticky paste.
Meanwhile, place broth and 1 cup (250 mL) water in large skillet and bring to a very slight simmer. Gently place sablefish fillets in broth, flesh side down, and cook for 10 minutes, or until flesh is opaque throughout. Adjust heat as needed during cooking to maintain only a very mild simmer; you don’t want to boil the fish. Using spatula, transfer fillets to serving plates and season with salt and pepper. Top with cherry sauce.
Each serving contains: 388 calories; 24 g protein; 26 g total fat (5 g sat. fat, 0 g trans fat); 13 g total carbohydrates (11 g sugars, 0 g fibre); 267 mg sodium
source: "Catch of the Day", alive #364, February 2013
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.
While on your burger journey, visit Jamaica, where you’ll find the spicy jerk flavours native to this beautiful island. Maple syrup adds a unique, sticky sweetness, while fresh lime juice highlights the fresh, tangy flavours of the Caribbean. Try making your own jerk seasoning or purchase store-bought for an easy shortcut.