NO DOUBT ABOUT IT, WE SHOULD ALL EAT MORE FISH.
Fish is a nutritional powerhouse, low in calories and super-quick to prepare. At this time of year, many of us start thinking about lighter meals (think: bathing suit season), and eating fish once or twice a week is a step in the right direction. Here's a spring menu featuring a quick and delicious preparation for fish, and because we're being so virtuous about the first course, a gorgeous lemon tart for dessert. If you're determined to stay on the straight and narrow you can have lemon sorbet instead.
BROILED FISH WITH CREAMY PARMESAN TOPPING
¾ cup shredded Parmesan cheese
1 ?3 cup soft butter, plus a bit more for greasing baking dish
¼ cup mayonnaise
3 Tbsp fresh lemon juice
¼ cup finely chopped green onions
¼ tsp salt
¼ tsp freshly ground black pepper
½ tsp dried dill
2 dashes Tabasco sauce
6 skinless meaty fish fillets (about two pounds), approximately ¾-inch thick (snapper, halibut, tilapia, cod, salmon or mahi-mahi all work well)
Preheat oven broiler; position oven rack approximately six to eight inches away from broiler element. Generously grease a nineby-13-inch baking dish with butter. Mix together the first nine ingredients (Parmesan through Tabasco) in a small bowl until well blended. Lay the fish fillets in the buttered dish in a single layer. Broil for about eight minutes or until fish flakes with a fork and is no longer translucent in the centre. Remove from oven; carefully spread an equal amount of Parmesan mixture on each fillet.
Broil for an additional two minutes or until bubbly and golden brown. Watch carefully so it doesn't burn. Makes six servings.
STIR-FRIED CHINESE GREENS WITH OYSTER SAUCE
½ lb gai lan (Chinese broccoli, you could substitute broccolini)
½ lb baby bok choy
½ lb pre-washed spinach
3 Tbsp oyster sauce
2 Tbsp water
1 tsp Thai fish sauce (optional)
1 tsp granulated sugar
1 Tbsp vegetable oil
2 cloves garlic, finely minced
Cut the thick stalks of the gai lan in half lengthwise; cut gai lan into one-inch pieces.
Split the bok choy in half (or in quarters if they're large). Rinse broccoli and bok choy; drain but leave some water clinging to leaves to help cooking process. In a small bowl mix together the oyster sauce, water, fish sauce and sugar; stir to combine and dissolve sugar.
In a large skillet or wok heat oil over high heat; add garlic and stir fry for a few seconds until fragrant, being careful not to let it burn. Add the vegetables to the pan and stir fry for about one minute, then add sauce. Stir and toss vegetables until leaves are wilted and the stalks are tender, three to five minutes more.
Makes six servings.
LUSCIOUS LEMON TART
Crust:
1¼ cups all-purpose flour
2 Tbsp granulated sugar
2 tsp finely grated lemon zest
½ cup cold butter, cut into small cubes
1 extra-large egg yolk Filling:
2 eggs
5 egg yolks
1 cup granulated sugar
1 ?3 cup whipping cream
2 ?3 cup fresh lemon juice (about three large lemons)
1 Tbsp finely grated lemon zest
Icing sugar for dusting top of baked tart
Whipped cream and fresh raspberries or blueberries to garnish
Position oven rack in the lower half of the oven; preheat oven to 350 degrees. In a food processor combine flour with sugar and one tablespoon of lemon zest, and mix. Add the butter and the egg yolk; process until crumbs start to clump together, about one minute. Transfer dough to a nine-inch tart pan with a removable bottom and sides about 1 1 ?8-inch high. Press dough firmly and evenly into the pan and up the edges until even with the rim. Line the pastry with a large sheet of parchment or foil and fill with dried beans or pastry weights Place pan on a baking sheet and bake for 25 minutes. Remove from oven and remove parchment or foil and weights.
To make filling, whisk together the eggs, egg yolks and sugar in a large bowl until well mixed. Whisk in the cream, then the lemon juice and zest; pour filling into crust. Return tart (on the baking sheet) to the oven and bake until filling is set and centre looks smooth, about 30 minutes (filling should jiggle just a bit when pan is shaken lightly). Cool tart completely on a wire rack, then refrigerate for at least one hour before serving to firm up filling. Push up gently on bottom of tart pan to remove outer ring of pan. Loosen tart from bottom of pan with a thin metal spatula and slide carefully onto serving platter. Sift icing sugar evenly over tart. Top each slice with a dollop of whipped cream and a few fresh berries.
Makes eight servings.
Angela Shellard is a self-described foodie. She has done informal catering for sports. Contact: [email protected].
