Recipe for the perfect protein
Try this delicious recipe that’s great for a beginner to try cooking seafood. According to Oceana Canada, wild seafood is the perfect protein: it produces a lean protein at a cost-per-pound that is lower than other animal proteins, uses minimal freshwater to produce, emits little carbon dioxide and uses no arable land.
Gloucester Baked Halibut
Prep time: 10 minutes.
Cooking time: 20 minutes. Serves 4.
• 3 garlic cloves, peeled
• 1/4 tsp (1.25 mL) kosher salt, plus more for seasoning the fish
• 1/2 cup (120 mL) extra virgin olive oil
• 1 cup (240 g) crushed saltine crackers
• 1 tbsp. (15 mL) chopped fresh thyme
• 1 cup (240 mL) grated white cheddar cheese
• 4, 6 to 8-ounce (168-224 g) skinless halibut fillets
- Preheat oven to 400°F (204°C). Add garlic and salt to olive oil in its measuring cup. Let steep for 30 minutes (or longer, time permitting).
Place the saltines and thyme in a medium bowl. Pour in a quarter cup of infused olive oil, leaving the sliced garlic behind in the cup. Coat all of the crumbs with olive oil. Fold in cheese.
Spread crumbs on a plate. Brush each fish fillet all over with remaining oil and season with salt. Use any oil left in the cup to grease a rimmed baking sheet. Roll fish on all sides in the crumbs, pressing to coat well and trying to use all of the crumbs. Put fish on a baking sheet, leaving an inch or so between each fillet.
Bake until crumbs are crisp and golden and fish is cooked through, about 20 minutes. Serve immediately.
Learn more about sustainable seafood at www.oceana.ca.