Healthy eating with B.C. seafood
Coast Fresh seafood will be showcased at annual island festival in Comox Valley
In conjunction with Seafood Month and the ninth annual B.C. Shellfish and Seafood Festival, which will be held in Comox Valley on Vancouver Island between June 12 and 21, Coast Fresh brings you a month of seafood recipes created by Province food blogger Samantha Mcleod. Seafood, farmed or wild, provides an abundance of beneficial nutrients when eaten on a regular basis. The following recipes make enough for four servings.
Prawns in White Wine
1 teaspoon brown butter 1 tablespoon olive oil 1 tablespoon finely chopped onions 1 teaspoon finely chopped garlic 1 teaspoon finely diced jalapenos 1 cup diced tomatoes 2 cups white wine 12 large prawns, raw and in shell ½ cup roughly chopped cilantro 1 small baguette
1. Heat brown butter and olive oil in a medium saucepan over low heat. 2. Add the onions and cook until soft. 3. Add the garlic and cook for an additional 2 minutes. 4. Now add the jalapenos and tomatoes, stir well and continue to cook gently. 5. Pour the two cups of wine into the pan and bring to a simmer. Continue cooking until the liquid is reduced by half the amount. 6. Add the prawns, cook for 1 minute, remove from heat and let it rest for 2 minutes. 7. Pour into a bowl and top with the chopped cilantro. Serve with baguette.
Pan Fried Salmon with Quinoa Salad
Quinoa Salad
2 cups cooked quinoa 1 cup diced apples 1 cup diced celery 1 cup diced carrots 1 cup coarsely chopped roasted pecans 1 tablespoon dried cherries 1 tablespoon extra virgin olive oil
1. In a large salad bowl toss the first six ingredients together, drizzle with the extra virgin olive oil, cover and place in the refrigerator until ready to serve.
Pan-Fried Salmon
4 pieces 5-ounces (140 grams each) salmon filet 1 whole lemon cut into two halves 2 tablespoons olive oil, divided into halves 1 teaspoon course sea salt, divided into halves 1 tablespoon course ground black pepper, divided into halves 2 tablespoons smoked Spanish paprika, divided into halves
1. Take one part of the cut lemon and rub onto the skins of the salmon, set aside. 2. On a flat plate, drizzle the olive oil and scatter half of the divided sea salt, black pepper, and smoked paprika. 3. Place the salmon pieces, skin-side down, onto the plate and drizzle with the remaining olive oil. Sprinkle the remaining salt, pepper, and smoked Spanish paprika. 4. In a large fry pan on medium heat, add the salmon pieces flesh-sides down and sear for 2 minutes. 5. Flip to skin-sides down and continue to cook for 3 minutes. 6. Remove the pan from the heat and squeeze remaining lemon over the salmon.
This story was produced by The Province’s editorial department as a result of Coast Fresh’s interest in this topic. Coast Fresh did not put restrictions on the content or review it.