Serves: 4

A flavorful simple easy recipe

• Ingredients

4 baby bok choy cabbage, ends trimmed
1 red bell pepper, thinly sliced lengthwise
4 6-ounce halibut or turbot fillets
1/2 teaspoon black pepper
3 scallions (white and green parts), thinly sliced on a diagonal
zest from 1/2 orange
3 tablespoons low-sodium soy sauce
3 tablespoons rice vinegar
2 tablespoons sesame oil
1 tablespoon grated ginger root
Cooked brown rice

• preparation

Heat oven to 400° F.
Prepare four 15-inch squares of parchment paper or aluminum foil and arrange on 2 baking sheets.
Cook the bok choy cabbage in boiling water for 5-6 minutes.
Cut the bok choy in quarters lengthwise. Divide bok choy cabbage and bell pepper evenly among the squares, place the halibut fillets on top, sprinkle with black pepper, and top with the scallions and zest.

In a small bowl, combine the soy sauce, vinegar, oil, and ginger. Spoon half of the mixture evenly over the halibut.
Top each fillet with another square of parchment or foil and fold the edges over several times to seal. Bake for 15 minutes.
Transfer each packet to a plate. Slit open the package Being careful of the steam that will escape.
Serve with brown rice and remaining sauce.

Serves: 4

To get pithless lemon sections, you need to use a technique that removes the peel and white pith, then cut between the membranes to release the fruit segments. First, cut off the top and bottom of the lemon and then slice off the peel and pith, following the curve of the fruit. Next, slice down along the sides of each segment, cutting between the membranes, to separate and release the fruit.

• Ingredients

1/2 cup flour
1/2 teaspoon salt
1/4 teaspoon pepper
1 1/2 pounds center-cut cod fish fillets, flounder or sole boned
1 tablespoon unsalted butter
1 tablespoon extra virgin olive oil

Piccata sauce:

1 tablespoon unsalted butter
1 shallot (finely diced)
1 teaspoon minced garlic
1 cup white wine
2 tablespoon pithless diced lemon sections (see comment)
1/4 cup fresh squeezed lemon juice
1/4 cup capers (drained)
1 tablespoon chopped fresh parsley

• preparation

Slice the center-cut cod into thin scallopines

Mix together the flour, salt and pepper on a plate. Dredge the cod in the flour
mixture and place on a plate.
2. Heat the butter and olive oil in a large skillet over medium-high. Once the butter-oil mixture
is hot, add the cod. Cook until golden brown, about 2-3 minutes, then flip and cook an additional 2 minutes or until the fish is opaque throughout and easily flakes with a fork.

Remove to a clean plate.
Reduce the heat to medium and add the remaining butter to the pan. Once melted, add the
shallots and garlic and cook until softened, about 2 minutes


Slowly pour in the wine, raise the heat, and bring to a boil. Reduce by half, scraping up any
browned bits. Add the diced lemon sections, lemon juice and capers and stir.

Place the cod back into the pan to warm through.
Serve the cod topped with spoonfuls of the piccata sauce and garnished with fresh parsley.

Serves: 5

If halibut isn’t available (or too pricey), choose another white-flesh fish such as cod or haddock. Clam juice can be found alongside canned fish in the grocery store.

• Ingredients

2 cobs corn, shucked
3 tbsp (45 mL) unsalted butter
1 tbsp (15 mL) olive oil
1 small onion, finely diced
2 stalks celery, finely diced
1 large Yukon gold potato, peeled,
cut into 1/4-inch (5-mm) dice
2 cloves garlic, minced
1/2 tsp (2 mL) salt
1/4 cup (60 mL) all-purpose flour
1 cup (250 mL) dry white wine
3 cups (750 mL) vegetable broth
1/2 cup (125 mL) bottled clam juice
3/4 lb (340 g) halibut, cut into
large bite-size chunks
1/4 lb (115 g) smoked trout, flaked
into bite-size pieces
1/2 cup (125 mL) heavy cream (35%)
1/4 cup (60 mL) chopped dill

• preparation

1. Preheat grill to high. Clean and oil grate.
2. Grill corn, turning occasionally, until charred and cooked, 8 to 10 minutes. Transfer to a plate. When cool enough to handle, slice kernels off cob and set aside.
3. Melt butter and oil in a large pot over medium heat. Add onions. Cook, stirring occasionally, for 5 minutes. Add celery,
potatoes, garlic, corn and salt. Cook, stirring, until garlic is fragrant, about 2 minutes. Sprinkle in flour and cook, 1 minute. Add wine and cook, stirring, until almost all liquid has been absorbed. Pour in vegetable broth and clam juice. Bring to a boil then reduce heat to maintain a gentle simmer. Cook, stirring occasionally, until potatoes are tender and chowder thickens slightly, 10 to 12 minutes.
4. Stir in halibut pieces and cook until halibut is barely cooked, 2 to 3 minutes. Gently stir in flaked smoked trout and cream, cook until warmed through, 3 minutes. Remove from heat. Serve sprinkled with dill and crackers on side.