Broiled Lemon Trout

Cooking fish in the oven can be fast and easy. This light-tasting trout recipe is a great way to incorporate more fish & healthy fish oils into your diet. Fish is an essential part of the Mediterranean diet, which has been shown to decrease cardiovascular mortality and cancer risk. 

Photograph by John Chartrand

Ingredients

• 1 sustainably sourced trout fillet
• 1 lemon
• salt and pepper

Instructions:

Place your trout fillet skin side down onto a baking sheet and season it with a pinch of salt and pepper. Slice your lemon and lay the slices on top of the trout. Place your fish on the upper rack of you oven and broil on high for 10-12 minutes (depending on the size of your fish) until the fish becomes flaky and the dark pink flesh lightens all the way through. Enjoy! Hot Tip: Although this recipe is really great with trout, you can broil whichever fish you are into right now using the same method, just adjust the cooking time for the size of the fish fillet. 

Mushroom Rice

Move over canned soup! This rice recipe cuts calories while amping up flavor compared to a traditional mushroom soup rice casserole. You’ll put in some extra time for the brown rice - but the nutritional bang for your buck is worth it. Brown rice has nine times more magnesium than white rice, a mineral that more than half of us don’t eat enough of! If you think you don’t like brown rice, you seriously need to try it with mushrooms! Try it for your next pot luck - It’s still great at room temperature and you’ll be a hit!

Photograph by John Chartrand

Ingredients:

• 1lb Sourdough Organic Mushrooms
• 1 cup brown rice
• 2 cups water
• 1 onion
• 1 clove garlic
• 4Tbsp olive oil

Instructions:

Bring 2 cups of water to a boil. Add 1 cup brown rice. Reduce pot to simmer and cover for 40 minutes. While the rice is cooking start on your mushroom mix. Finely chop the onion. Thinly slice the mushrooms. Crush one clove of garlic. Heat 1 Tbsp olive oil in a frying pan over medium heat. Saute the onions until translucent and then remove them from pan. Add the additional olive oil to the pan with the mushrooms and garlic. Cook until the mushrooms start to brown. Set mushrooms aside. When rice is cooked drain. Mix in mushrooms and onions. Enjoy!

Poached Egg on Apple & Dandelion Salad

Breakfast foods are my favourites. Often, when I'm cooking for myself, I make some version of the recipe below. It's breakfasty, but I like eggs any time of day. This particular egg recipe is packed with local super-foods.  Read more about why I choose these ingredients here. 

Ingredients

• 1 apple
• 1 bunch dandelion greens
• 1 bunch spinach
• 2 eggs
• 1 Tbsp Apple Cider Vinegar
• 2 Tbsp Olive Oil
• 1 Tsp liquid honey 

Instructions
Cut the flesh off the apple off the core in 4-5 slices. Lay the apple pieces cut side down and cut into matchstick sized pieces. Wash and dry your greens. In your salad bowl whisk together the oil, vinegar and honey. Poach or soft boil 2 eggs. While your eggs are cooking, toss the salad greens with the dressing and a pinch salt. Add most your apples to the salad and mix in. Then plate your salad and add the rest of the apple pieces scattered on top of the salad. Place your perfect eggs on top of your salad and sprinkle with some salt and pepper. Enjoy with a 100% cranberry juice spritzer (1 part cranberry juice to 2 parts sparkling water) for a decadent super powered brunch!

Salmon In A Bag

This easy weeknight dinner will be on your table in 30 minutes with nothing but your knife, cutting board and a sheet pan to wash up :) It's an easy way to get more fish into your diet! Mix and match the fish, veggies and dressing to make your own delicious creation!

• 4 Parchment Cooking Bags (or parchment paper folded into packets)
• 4 Salmon Fillets
• 4 Cups of Seasonal Vegetables (try mixing a winter green sliced like kale or swiss chard with some cubed winter squash)
• 1/4 cup olive oil
• 1/4 cup wine vinegar or lemon juice
• 1Tbsp mustard
• 2 cloves garlic, crushed

Preheat your oven to 3500F. Toss your vegetables with the olive oil, vinegar, mustard and garlic. Divide between your paper bags. Season the fish lightly with salt and pepper and place into bags with vegetables. Seal the bags by folding the edges. Transfer the bags to a baking sheet at bake for ~20 minutes (for 6oz fillets). Place one bag per plate and let everyone open their own at the table. Enjoy!