There are a few bonuses to making your own wonton soup. First of all, you can assure healthy ingredients go into the dumplings. Plus, it’s surprisingly easy and you don’t have to settle for an overly salty, flavourless broth. Here, star anise provides unexpected sparkle while oyster mushrooms add umami depth. If you like heat, you can spike the broth with chili garlic sauce. Look for organic shrimp, which is a more sustainable choice than imported crustaceans. The wonton parcels freeze really well if you want to prepare them in advance.
1/2 lb (225 g) shrimp, finely diced
2 green onions, finely diced, green and white parts
1 carrot, finely diced
2 Tbsp (30 mL) sesame oil
3 Tbsp (45 mL) sodium-reduced soy sauce
2 tsp (10 mL) grated ginger plus 4 slices
32 wonton wrappers
3 cups (750 mL) no sodium-added chicken broth
2 whole star anise
1/4 tsp (1 mL) white pepper
2 baby bok choy, quartered
1 cup (250 mL) oyster mushrooms, sliced
Fresh cilantro and chives
In large bowl, combine shrimp, green onion, carrot, 1 Tbsp (15 mL) sesame oil, 2 Tbsp (30 mL) soy sauce, grated ginger, and cayenne.
Place 1 tsp (5 mL) shrimp filling in centre of a wonton wrapper. Wet your finger, run it along edges of wrapper, and fold into a triangle. Starting at the top of the triangle, run your fingers along sides of wrapper to seal. Try to get all the air out of each wonton before it’s fully sealed. Wet two bottom points of triangle and pull together to seal. Repeat with remaining filling and wrappers.
Place broth, 1 Tbsp (15ml) soy sauce, 1 Tbsp (15ml) sesame oil, star anise, white pepper, and ginger slices in large saucepan with 3 cups (750 mL) water. Bring to a boil and simmer over low heat for 15 minutes until fragrant. Discard ginger and star anise. Increase heat to medium and drop wontons into simmering stock. Once they rise to the surface, cook for 1 additional minute. Add bok choy and oyster mushrooms; simmer for 1 minute or until greens are wilted.
Divide wontons, broth, and vegetables among serving bowls and garnish with cilantro and chives.
Each serving contains:
182 calories; 13 g protein; 3 g total fat (0 g sat. fat, 0 g trans fat); 23 g carbohydrates; 2 g fibre; 458 mg sodium
Source: "Healthy Chinese Food," alive #348, October 2011
While sablefish’s texture and fat content stand up admirably to the heat of the grill, this firm fish is also delicious poached. For this recipe, sablefish’s luxurious taste is combined with a light fragrant broth of lemongrass and ginger punctuated with the heat of Thai chili. Sustainability status Sablefish, also known as butterfish or black cod, is a rich and satisfying fish, plentiful in omega-3s and sourced sustainably from the Pacific Northwest. Skin and bones Sablefish has large pin bones. Ideally, your fishmonger will remove them, but if not, before you begin, locate them along the fish’s centreline and, using a pair of needle nose pliers, grasp them firmly to remove. You can leave the skin on for this recipe, which may help the fish hold together a little better while cooking, but it can be tricky to peel the skin away from the cooked fish and discard before plating. I opted to remove the skin first and simply keep a close eye on the cooking time, being careful to remove the fish from the poaching liquid before it flakes apart.
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.