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 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.

Serves: 4

Children will enjoy these fish fingers.

• Ingredients

4 white fish fillets, cod, sole, flounder, halibut,tilapia, perch or basa fish fillets (about 6 oz/175 g each)
1/3 cup (75 mL) light mayonnaise
3/4 cup (175 mL) dry bread crumbs or panko
1 tbsp (15 mL) minced fresh parsley
1-1/2 tsp (7 mL) Cajun seasoning

garnish: seedeless lemon wedges

• preparation

Preheat oven to 450 degress F.
cut fish into 3- x 1-1/2-inch (8 x 4 cm) fingers; place in large bowl.Add mayonnaise; toss to coat.
In shallow dish, combine bread crumbs, parsley and Cajun seasoning; dip fish into bread crumb mixture, turning to coat.

Bake on greased rimmed baking sheet, turning once, for about 15 minutes or until dark golden and fish flakes easily when tested.

Serves: 4

• Ingredients

2 pounds Cod fillets,flounder or sole
1 1/2 teaspoon paprika divided
1 teaspoon garlic powder
¼ teaspoon salt
¼ teaspoon black pepper
2 tablespoons all-purpose flour

For the batter:
1 1/4 cups all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
¼ teaspoon kosher salt
¼ teaspoon ground white pepper
1 cup ice cold water plus more if needed
Peanut oil for frying

• preparation

Cut fish in 1 1/2 inch strips. Place the cut fish in a plastic bag and season with 1 teaspoon of the paprika, garlic powder, salt, and pepper. Close the bag and toss the fish until coated. Add in 2 tablespoons of flour and toss again.
For the batter:
Make the batter by placing the flour, baking powder, baking soda, 1/2 tsp paprika, salt, and pepper into a large bowl and stir it together. Whisk in the water until it forms a batter similar to the consistency of pancake batter. Add a little more water if you need to get the right consistency.
Heat the oil in a heavy bottom skillet over medium heat until it reaches 350°F, you can also use an electric deep fryer as well.
Place the fish in the batter, mix to combine until all pieces are coated while the oil is heating.
When the oil is hot, add the fish piece by piece into the hot oil. Do not crowd the pan, you will have to do this in batches. Flipping halfway through the cooking process takes about 8-10 minutes total.
When the fish has an internal temperature of 165°F and is golden brown, take out of the oil using tongs and place them on a wire rack over a sheet tray. Sprinkle with more salt immediately out of the oil so it will stick to the fish.
Keep cooking until all the fish is done. Serve with your favorite condiments like cocktail sauce or tartar sauce and lemon wedges.

Serves: 2

• Ingredients

2 large flounder fillets, cut in half lengthwise
salt and pepper to taste
1 tablespoon flour
1 egg, beaten
2 tablespoons olive oil
1 cup fiddleheads, trimmed and cleaned, and steamed 5 minutes
6 small red potatoes, steamed
1 tablespoon melted butter
Garnish: chopped parsley and Micro greens

• preparation

Season the flounder with salt and pepper. Cut in half lengthwise. Coat in flour, dip in egg. Heat a frying pan with a tablespoon of olive oil. Fry fish gently until golden, about 2 minutes each side, remove from pan and transferred to 2 plates
Garnish plates with steamed fiddleheads and red potatoes and micro greens . Pour melted butter over. Sprinkle flounder with parsley.

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: 2

There are three brown butter sauces that traditionally accompany Dover sole:

1. Beurre meunière, which is made with parsley and lemon juice.
2. Beurre amandine, with the addition of sliced toasted almonds.
3. Beurre grenobloise, with the addition of lemon, capers, and small croutons.

• Ingredients

2 x 400-450g Dover soles, trimmed and skinned on both sides
Salt and freshly ground white pepper
25g plain flour
4 tbsp vegetable oil
50g unsalted butter, divided
1 Tbsp lemon juice
1 tbsp chopped parsley
1 lemon, cut into crowns for serving

• preparation

Season the Dover soles with salt and white pepper. Coat both sides with flour and then pat off the excess.

Heat the oil in a large non-stick frying pan. Add one of the soles, lower the heat and add a teaspoon of the butter. Fry over a moderate heat for 4–5 minutes, until golden brown. Carefully turn the sole over and cook for 4–5 minutes until golden brown and cooked through.Transfer to a serving plate and keep warm. Repeat with the second fish.

To remove the bones:


Transfer the fish to a clean cutting board. Use a spoon to score the fish down its vertebrae and separate the fish from its spine, creating two bottom fillets. Carefully transfer the dover sole fillets, cooked side down, to a plate. Remove the backbone by using the spoon to guide and separate the backbone from the flesh. Create two more fillets with the thicker side of the fish and place these fillets, cooked side up, on top of the two bottom fillets, reassembling the fish on the plate.

Make the Beurre meunière sauce:

Discard the frying oil and wipe the pan clean. Add the remaining butter and allow it to melt over a medium heat. When the butter starts to smell nutty and turn light brown, add the lemon juice, parsley and some seasoning. Pour some of this beurre noisette over each fish and serve with the crowned lemons.

Serves: 4

Children will enjoy these fish fingers.

• Ingredients

4 white fish fillets, cod, sole, flounder, halibut,tilapia, perch or basa fish fillets (about 6 oz/175 g each)
1/3 cup (75 mL) light mayonnaise
3/4 cup (175 mL) dry bread crumbs or panko
1 tbsp (15 mL) minced fresh parsley
1-1/2 tsp (7 mL) Cajun seasoning

garnish: seedeless lemon wedges

• preparation

Preheat oven to 450 degress F.
cut fish into 3- x 1-1/2-inch (8 x 4 cm) fingers; place in large bowl.Add mayonnaise; toss to coat.
In shallow dish, combine bread crumbs, parsley and Cajun seasoning; dip fish into bread crumb mixture, turning to coat.

Bake on greased rimmed baking sheet, turning once, for about 15 minutes or until dark golden and fish flakes easily when tested.

Serves: 4

• Ingredients

2 pounds Cod fillets,flounder or sole
1 1/2 teaspoon paprika divided
1 teaspoon garlic powder
¼ teaspoon salt
¼ teaspoon black pepper
2 tablespoons all-purpose flour

For the batter:
1 1/4 cups all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
¼ teaspoon kosher salt
¼ teaspoon ground white pepper
1 cup ice cold water plus more if needed
Peanut oil for frying

• preparation

Cut fish in 1 1/2 inch strips. Place the cut fish in a plastic bag and season with 1 teaspoon of the paprika, garlic powder, salt, and pepper. Close the bag and toss the fish until coated. Add in 2 tablespoons of flour and toss again.
For the batter:
Make the batter by placing the flour, baking powder, baking soda, 1/2 tsp paprika, salt, and pepper into a large bowl and stir it together. Whisk in the water until it forms a batter similar to the consistency of pancake batter. Add a little more water if you need to get the right consistency.
Heat the oil in a heavy bottom skillet over medium heat until it reaches 350°F, you can also use an electric deep fryer as well.
Place the fish in the batter, mix to combine until all pieces are coated while the oil is heating.
When the oil is hot, add the fish piece by piece into the hot oil. Do not crowd the pan, you will have to do this in batches. Flipping halfway through the cooking process takes about 8-10 minutes total.
When the fish has an internal temperature of 165°F and is golden brown, take out of the oil using tongs and place them on a wire rack over a sheet tray. Sprinkle with more salt immediately out of the oil so it will stick to the fish.
Keep cooking until all the fish is done. Serve with your favorite condiments like cocktail sauce or tartar sauce and lemon wedges.

Serves: 6

• Ingredients

4 ounces butter
1 tablespoon chopped shallots
12 2-ounces fillets of sole
1/2 cup wine
2 cups fish fumet
4 ounces cooked mussels
4 ounces cooked shrimp
6 medium fluted mushrooms
1 cup velouté sauce
1/4 cup heavy cream
12 fleurons

• preparation

Butter a baking dish. Sprinkle with chopped shallots.
Fold the fillets in half and arrange in the pan. Pour over the wine, fish fumet, and the mussel cooking juice.
Cover with parchment paper and bring to a boil on top of the stove. Bake at 350 degrees .F (180 C) for about 5 to 8 minutes.
Arrange the fish fillets on a serving platter.
Garnish with the mussels, shrimp, and fluted mushrooms.
Prepare the velouté sauce with the cooking liquid and fish stock.
Stir in the cream and simmer for 10 minutes or until sauce is medium thick. Pour over the fish. Garnish with fleurons and serve hot.

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: 2

The original Sole Meunière in France is made with Dover Sole. Fillets of lemon sole, flounder or even scallopine of halibut are ideal for this simple recipe.

• Ingredients

1/2 cup all purpose flour
4 sole fillets (each about 3 to 4 ounces)
kosher salt
Freshly ground black pepper
2 tablespoons vegetable oil or canola oil
2 tablespoons (1/4 stick) unsalted butter

sauce
1/4 cup (1/2 stick) unsalted butter, cut into 4 pieces
2 tablespoons chopped fresh Italian parsley
1 tablespoon fresh lemon juice
Lemon wedges

• preparation

Step 1
Place flour in a large plate or dish. Rinse fish; pat with paper towels. Sprinkle both sides of fish with salt and freshly ground pepper. Dredge fish on both sides with flour; shake off excess. Place on platter.

Step 2
Heat oil in large skillet over medium-high heat until oil is hot and shimmers. Add butter; quickly swirl skillet to coat. When foam subsides, add fish and cook until golden on bottom, 2 to 3 minutes. Carefully turn fish over and cook until opaque in center and golden on bottom, 1 to 2 minutes. Divide fish between 2 warmed plates; tent with foil. Pour off drippings from skillet; wipe with paper towels.

Step 3
Place skillet over medium-high heat. Add butter; cook until golden, 1 to 2 minutes. Remove from heat; stir in parsley and lemon juice (sauce may sputter). Spoon sauce over fish. Serve with lemon wedges.