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
Licorice-flavoured fennel, tart apple, and a hint of pleasant bitterness from radicchio combines with a touch of sweet dressing for a refreshingly delicious salad. Fennel contains a number of vitamins and minerals known to be involved in digestion, including vitamin C, manganese, and niacin which helps transform the food you eat into energy. Apple adds sweet crunch and all-important fibre. Know your fennel The fennel bulb we buy at the market is a cultivar variety known as Florence fennel. Fennel seeds, which are sometimes eaten after a meal to ease digestion, and which are also used for cooking, come from the common fennel, which grows wild in southern Europe, Australia, and parts of the US.
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.