Watch CTV Winnipeg, Saturday, October 5 at 6:30 pm and catch Ellen Pruden & Ace Burpee making tasty meals together.
Eat More Veggies & Fish
We hear it all the time “Eat your veggies” and “eat more fish” and here are some simple recipes to get you on your way.
Pan Fried Pickerel & Baked Fries
Pan Fried Pickerel
Ingredients for Pan Fried Pickerel:
1/4 cup all-purpose flour (60 mL)
1/4 tsp salt (1 mL)
1/4 tsp pepper (1 mL)
2 lbs pickerel fillets (1 kg)
3 Tbsp canola oil (45 mL)
4 lemon wedges (4 )
Directions for Pan Fried Pickerel:
1. Combine flour, salt and pepper in a shallow dish.
2. Lightly coat one side of each fillet in flour mixture. Turn each fillet over and coat second side of each fillet.
3. Heat a large non-stick skillet over medium heat. Add canola oil. When oil is heated, fry the fillets for approximately 2-3 minutes on each side.
4. Garnish with lemon wedges and serve immediately.
Baked Fries
Ingredients for Baked Fries:
4 Russet potatoes, washed well (4 )
2 Tbsp canola oil, divided (30 mL)
1/2 tsp salt (2 mL)
1-2 tsp herb blend of your choice (10-15 mL)
Directions for Baked Fries:
1. Preheat the oven to 425°F (220°C). Line baking sheet with foil and coat with cooking spray (for easier clean-up).
2. Using a large, sharp, non-serrated knife, cut potatoes into very thin slices about 1/8-inch (0.3mm).
3. Place potato slices and canola oil in large resealable bag; seal the bag and toss to coat well.
4. Open bag and spread potato slices evenly on prepared pan. Sprinkle with salt and herbs, if desired.
5. Bake for about 15 minutes, then flip with spatula and bake for another 10-15 minutes or until golden brown.
Salmon Cakes & Green Green Salad
Salmon Cakes
Ingredients for salmon cakes:
1 can (7.5 oz/213 g) sockeye salmon, drained, flaked (1 )
1/2 cup cold mashed potatoes (125 mL)
1/2 cup dried brown bread crumbs (125 mL)
1 egg white, lightly beaten (1 )
1/4 cup finely diced celery (60 mL)
1 green onion, finely chopped (1 )
1 Tbsp non-fat mayonnaise (15 mL)
2 tsp Dijon mustard (10 mL)
1 tsp grated lemon zest (5 mL)
1/4 tsp pepper (1 mL)
1/4 tsp cayenne pepper (1 mL)
1 Tbsp canola oil (15 mL)
Directions for Salmon Cakes:
In large bowl, combine salmon, mashed potatoes, bread crumbs, egg white, celery, green onion, mayonnaise, mustard, lemon zest, pepper and cayenne pepper. Form into 8 cakes. In a large frying pan, heat canola oil over medium heat. Cook salmon cakes, turning over once, until golden and just cooked through, about 6 – 7 minutes.
Sauce for Salmon Cakes
Ingredients sauce:
1/2 cup non-fat yogurt (125 mL)
1 tsp lemon juice (5 mL)
1 tsp grated lemon zest (5 mL)
Directions for sauce:
In a small bowl combine yogurt, lemon juice and zest. Serve salmon cakes with sauce.
Green Green Salad
Salad Ingredients:
1 head lettuce, torn into bite sized pieces (1 )
1 cup sliced green grapes (250 mL)
3 ribs celery, thinly sliced (3 )
1 green apple, cored and thinly sliced (1 )
1/4 English cucumber, diced (1/4 )
Salad Dressing Ingredients:
2 Tbsp canola oil (30 mL)
1 Tbsp lemon juice (15 mL)
1 Tbsp honey (15 mL)
1/2 tsp Dijon mustard (2 mL)
1 tsp chopped fresh oregano (5 mL)
Salad Directions:
1. Combine all salad ingredients in a large salad bowl.
2. In small bowl, whisk together canola oil, lemon juice, honey, Dijon mustard, and fresh oregano.
3. Drizzle dressing over salad and serve immediately.
Stir-Fry Bok Choy and Shrimp
Sitr-Fry Ingredients:
1/2 lbs jumbo shrimp, fresh or frozen, thawed (250 g)
1 Tbsp mirin* (15 mL)
1 tsp cornstarch (5 mL)
2 Tbsp canola oil (30 mL)
1 large onion, cut into thin wedges (1 )
2 garlic cloves, minced (2 )
1/4 tsp red pepper flakes (1 mL)
1 Tbsp freshly grated gingerroot (15 mL)
1/2 cup sodium-reduced chicken broth (125 mL)
2 Tbsp low sodium soy sauce (15 mL)
2 tsp cornstarch (10 mL)
1/2 lbs bok choy, cut into 1 inch (2.5) cm pieces (250 g)
1 cup fresh shitake mushrooms (250 mL)
Stir-Fry Directions:
1. In a medium bowl, mix mirin with 1 tsp (15 mL) of cornstarch. Mix until smooth. Toss shrimps and coat well. Set aside.
2. Heat a wok or large saucepan over medium heat. Add canola oil. Add shrimp and stir fry until pink. Remove from pan and keep warm.
3. In small bowl or cup, mix together chicken broth, soy sauce and remaining cornstarch. Set aside.
4. If needed, add more canola oil. Add onions, garlic, red pepper flakes and ginger and stir fry for about 1 minute. Add the bok choy and mushrooms. Stir fry for about 3 minutes. Return shrimp to the pan.
5. Add chicken broth mixture to wok or large sauce pan. Cook and stir for about 1 minute. Serve hot from pan over steamed rice or noodles, if desired.
*Mirin is a Japanese sweet cooking wine and available in the ethnic area of your grocery store. You can substitute with white wine, sake or sherry.
