Recipes


  • Halibut with Lemon,
    Shallots and Herbs

    • 60 mL Becel margarine 1/4 cup
    • 10 mL shallots or chives, finely chopped 2 tsp
    • 10 mL fresh tarragon or dill, finely chopped 2 tsp
    • 10 mL fresh parsley, finely chopped 2 tsp
    • 2 mL Western Family Dijon mustard ½ tsp
    • 2 mL freshly squeezed lemon juice ½ tsp
    • 1 mL garlic, minced ¼ tsp
    • 4 halibut fillets (175g/6 oz each)

  • Procedure:

  • 1. In small bowl, combine margarine, shallots, tarragon, parsley, mustard, lemon juice and garlic until well combined. Store covered in the fridge until ready to use.
  • 2. Broil fish for 4-6 minutes per side until it flakes in the centre with a fork.
  • 3. Spread about 1 Tbsp (15 mL) of the herb mixture over each fillet and serve.

  • Make 4 Servings

  • Nutritional analysis per serving

  • Calories 194 Protein 32.6 g Fat 5.9 g Carbohydrate 0.6 g Fibre 0.1 g
  • Courtesy of: www.saveonfoods.com

  • Pesto topped Halibut

    • 500 mL packed fresh basil leaves 2 cups
    • 2 garlic cloves, minced
    • 1 roasted red bell pepper, sliced
    • 75 mL toasted shelled pumpkin seeds 1/3 cup
    • 45 mL Western Family extra virgin olive oil 3 tbsp
    • 3 mL salt 1/2 tsp
    • 3 mL black pepper 1/2 tsp
    • 6 halibut fillets (basa or snapper)

  • Procedure:

  • Preheat oven to 400°F (200°C).
  • Combine all ingredients except the fish. Purée in a blender or food processor until smooth. Mix well.
  • Spread pesto over top of each fillet and place in a shallow non-metallic baking dish. Bake about 10 minutes per inch (2.5 cm) of thickness. If you prefer, broil the plain fish fillets for about 5 minutes, then spread topping on each fillet and continue broiling.

  • Makes 6 servings

  • Nutritional analysis per serving

  • Calories 320, Protein 40 g, Fat 15.8 g, Carbohydrate 4 g, Fibre 2.8 g
  • Courtesy of: www.saveonfoods.com

  • Crusted Baked Halibut

    • 20 mL chopped dill 4 tsp
    • 20 mL chopped parsley 4 tsp
    • 20 mL chopped lemon peel 4 tsp
    • 1mL course ground black pepper 1/ 4 tsp
    • 4 mL finely chopped garlic 3/ 4 tsp
    • 675 g halibut fillets, cut in 4 portions 1 1/ 3 lb
    • 30 mL Western Family butter or margarine 2 tbsp
    • 250 mL fresh light rye or whole wheat 1cup breadcrumbs
    • salt to taste
    • lemon wedges

  • Procedure:

  • 1. Preheat oven to 230º C (450º F). In a small bowl, toss together the dill, parsley, lemon peel, pepper and garlic to mix well; spread onto a piece of waxed paper.
  • 2. Brush fish fillets with butter or margarine; press both sides of each portion onto the herb mixture; press bread crumbs onto the top of each portion; sprinkle with salt; place on a greased baking sheet, crumb side up.
  • 3. Bake 8-10 minutes, until fish is opaque and flakes easily with a fork. Serve at once with lemon wedges or easy mango salsa. Serve at once with lemon wedges or easy mango salsa and asparagus spears.

  • Makes 4 servings

  • Nutritional analysis per serving

  • Calories 259, Protein 37 g, Fat 9 g, Carbohydrate 7 g
  • Courtesy of: www.saveonfoods.com

  • Braised Seabass with Fennel Broth

    • 1 filet seabass or yellowtail (6 oz.)
    • 1 oz. canola oil
    • Salt and pepper to taste
    • 1 oz. fennel, shaved into thin slices
    • 1 tsp. shallot, chopped finely
    • 1 pinch saffron
    • 4 oz. white wine
    • 4 oz. chicken stock
    • ¼ spaghetti squash
    • 3 oz. fresh steamed vegetables of your choice, like broccollini (optional)
    • 1 fennel frond for garnish

  • Procedure:

  • Preheat oven to 375 degrees.Steam squash in a steamer or in microwave until squash is just beginning to soften. Lay squash on a sheet pan and dot with butter or drizzle with olive oil. Set aside.
  • Heat canola oil in a sauté pan over high heat until smoking. Season both sides of the fish with salt and pepper and sear in the hot sauté pan. Add fennel, shallots and saffron to pan. Saute until fragrant. Add wine and chicken stock and deglaze pan. Place pan in hot oven and braise for additional 6 to 7 minutes.
  • While fish is braising, place squash in oven at same time to finish roasting. Scoop out “strands” from ¼ of squash.
  • Arrange steamed vegetable and squash in the bottom of a large serving bowl. Place the fish on the squash and pour the braising liquids around the fish. Garnish with a fennel frond.
  • Courtesy of: www.seafoodhealth.com

  • Cajun Fish Fillets

    • 125 mL Western Family canola oil ½ cup
    • 125 mL Western Family canola oil ½ cup
    • 1 large onion, chopped
    • 2 celery stalks, chopped
    • 1 small green pepper, seeded and chopped
    • 396 mL tin Western Family diced tomatoes 14 oz
    • 3 mL ground bay leaves ½ tsp
    • 4 mL dried thyme leaves, crushed ¾ tsp
    • 3 mL coarse black pepper ½ tsp
    • 2 mL salt ¼ tsp
    • juice of 1 lemon
    • 30 mL packed brown sugar 2 tbsp
    • 4 mL Tabasco sauce ½ tsp
    • 4 firm white fish fillets such as red fish, sole, 4 orange roughy or cod
    • 30 mL chopped fresh parsley, optional 2 tbsp

  • Procedure:

  • 1. Heat oil in heavy skillet until hot and bubbly; add flour and cook over medium heat until just brown.
  • 2. Add chopped onion, celery and green pepper; cook, stirring until vegetables are just tender.
  • 3. Add remaining ingredients except fish and parsley in the given order. Stir and cook another 3-5 minutes until thickened.
  • 4. Preheat oven to 400° F(200° C).
  • 5. Wipe fish fillets; place in shallow baker. Pour sauce over top. Bake about 20-25 minutes depending on the thickness of the fillets. Cook until fish just flakes with a fork.
  • 6. Serve fish with sauce and chopped parsley over top.

  • Make 4 servings

  • Nutritional analysis per serving

  • Calories 481, Protein 24.8 g, Fat 30 g, Carbohydrate 28.1 g
  • Courtesy of: www.saveonfoods.com

  • Fish and Chips

    • 6 to 8 cups peanut oil, for frying
    • 1 cup all-purpose flour
    • 1 teaspoon baking powder 8 ounces amber beer
    • 2 eggs
    • 2 teaspoons salt
    • 2 teaspoons peppe

  • Procedure:

  • Heat oil in large pot or in an electric deep-fryer to 350 degrees F.
  • In a bowl, combine the flour, baking powder, beer, eggs and half of the salt, pepper, and Essence. Whisk until smooth. Refrigerate for at least 15 minutes and up to 1 hour.
  • Dredge the fish in the rice flour. Working in small batches, submerge the fish in the batter and carefully place into the hot oil. Fry the fish until golden brown on the first side, about 2 minutes, then flip and cook until golden on the second side, 1 to 2 minutes longer. Remove the fish from the fryer and transfer to a wire rack positioned over paper towels or newspaper so that the fish can drain. Season, to taste, with some of the remaining salt, pepper, and Essence. Repeat the process for the remaining of the fish.
  • Serve the fish and chips with slices of lemon or pepper vinegar.
  • Courtesy of: www.foodnetwork.com