Honey Curry Sole Fillets
- canola oil cooking spray
- 1/4 cup honey 60 mL
- 3 Tbsp canola oil 45 mL
- 2 Tbsp Dijon mustard 30 mL
- 1 Tbsp curry powder 15 mL
- 4 thick white fish fillets (about 5 oz/140 g each)
- 2 Tbsp ground flaxseed 30 mL
- 2 green onions, minced
- 1. Preheat oven to 350 °F (180 °C). Lightly mist baking sheet or large casserole dish with canola oil cooking spray.
- 2. In small container with lid, combine honey, canola oil, mustard and curry powder. Shake well.
- 3. Drizzle about 2 Tbsp (30 mL) sauce on bottom of baking sheet. Place fish on top and cover with remaining sauce.
- 4. Bake about 20 minutes or until fish is opaque and begins to flakes easily with fork. To serve, sprinkle with ground flaxseed and green onions.
|Total Fat||16 g|
|Saturated Fat||1.5 g|
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This mahi-mahi tastes like summer with the combination of mint and pineapple. Canola oil's light taste helps those fresh flavors stay bright.
Steamed Whole Fish with Ginger and Green Onions
This dish is typically served for Chinese New Year as it symbolizes good wishes. The Cantonese word for “fish” is yu, which also sounds like the word for “wish,” thus the two are correlated. Fish also represent marital bliss and fertility, since they commonly swim in pairs. This dish is a simple and practically foolproof technique for cooking delicate fish. The light sauce does not overpower the natural sweetness of the fish. Pouring hot canola oil over it to finish, a traditional technique, brings the sauce together and glazes the fish.