It doesn’t get any simpler than this. Perfect served on a bed of wilted greens with a spoonful of quinoa or rice on the side.
2 Tbsp (30 mL) unsalted butter, divided
1 garlic clove, finely minced
1/2 cup (125 mL) dry white wine
1/4 cup (60 mL) chickpea and fava bean flour
1/4 cup (60 mL) quinoa flour
1/4 tsp (1 mL) salt
Freshly ground black pepper
4 - 6 oz (170 g) portions boneless, skinless wild black cod or halibut
1 Tbsp (15 mL) extra-virgin olive oil
2 Tbsp (30 mL) fresh lemon juice
2 Tbsp (30 mL) minced fresh parsley
1 tsp (5 mL) capers
Melt 1 Tbsp (15 mL) butter in small saucepan. Whisk in garlic and wine and simmer briefly. Set aside.
Combine flours, salt, and pepper in shallow bowl. Stir with fork and dredge fish portions in flour to coat.
Heat oil and remaining butter in frying pan. Swirl to coat bottom. When piping hot, add fish portions, being careful not to crowd. Fry until bottoms are lightly browned, then flip portions. Continue to cook for a couple more minutes until fish is almost opaque in centre. Remove to plate and cover to keep warm.
Add wine sauce to pan along with lemon juice, parsley, and capers. Heat through.
Serve fish on a bed of wilted greens and drizzle with wine sauce.
Each serving contains: 370 calories; 39 g protein; 14 g total fat (5 g sat. fat, 0 g trans fat); 15 g total carbohydrates (1 g sugars, 2 g fibre); 269 mg sodium
source: "Cooking With Wine", alive #376, February 2014
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.