A fun way to eat your favourite fish.

Ingredients

olive oil

1 green onion, finely chopped

1 large Russet Potato, boiled and mashed

1 slice of toast, in bread crumbs

parsley flakes

1 fish fillet (pollock, salmon, sole, cod)

black pepper

1 egg, lightly beaten

Instructions

1. Boil potatoes until soft, then mash.
2. Meanwhile, bake fish until fillet flakes easily with fork.
3. Add baked fish to mashed potatoes and mix well.
4. Add green onion, egg, parsley flakes, and black pepper to mixture.
5. Add bread crumbs until thick enough to mold.
6. Mold mixture into 4 patties.
7. Heat oil in skillet and fry fish cakes until golden brown on each side (about 2-3 min.)  Serve.

Makes 4 servings.

A healthy twist on a delicious Chinese classic.

Ingredients

2 tbsp olive oil

1 large onion, sliced

2 carrots, cut into small thin slices

2 cups broccoli florets

2 cups mushrooms, sliced

1 cup BBQ pork, sliced

1 cup buckwheat noodles, cooked

2 tsp teriyaki sauce

2 tsp corn starch

1 tsp sesame oil

Instructions

1. Heat olive oil in skillet at medium-high heat, then add carrots and onions and stir for 2 minutes.
2. Add broccoli and let steam for 2 minutes, then add mushrooms and cover.  Heat for 5 minutes, or until mushrooms have softened.  Stir occasionally.  Meanwhile create sauce by combining cornstarch, teriyaki sauce, and sesame oil in 3 tsp of water.
   
3. Add cooked noodles and BBQ pork to stirfry and mix well for 1 minute.
4. Add sauce mixture to stirfry and mix well until sauce thickens.  Serve immediately.

Makes 2 servings.

A delicious, healthy and easy dish that will warm your soul on a cold winter’s day.  Full of fiber, vitamins, and antioxidants.

Ingredients

1 tbsp olive oil

1 spanish onion, sliced

1 bell pepper, any colour, thinly sliced

1 small zucchini, sliced in thin rounds

1 small eggplant, halved and thinly sliced

1 garlic clove, minced

200g canned, crushed tomatoes with herbs

2 tsp smoked paprika

4 large eggs

Instructions

1. Heat oil in large non-stick skillet over medium-high heat, then add onion and bell pepper and cook, stirring frequently, for 4-5 min or until beginning to soften.
2. Add zucchini, eggplant, and garlic and cook, stirring, for 2 minutes.  Add the tomatoes, most of the paprika, and a little salt and pepper to taste.  Stir and bring to a simmer.  Reduce heat to medium-low, then cover and let simmer gently for 15 minutes.  Add extra water if necessary.
   
3. Make 4 wells in the ratatouille and break an egg in each.  Re-cover and cook for an additional 10 minutes or until egg whites are cooked but yolks still runny.
4. Serve immediately, garnished with paprika.
   

Makes 2 servings.

This pasta dish is a good source of omega-3 fatty acids, vitamins B1, B2, B6, B12, and E, selenium, and magnesium.

Ingredients

1 tbsp olive oil

2 cups of whole wheat rotini pasta, cooked

2 cups of broccoli florets

2 cups of smoked salmon pieces

1/2 cup of plain yogurt

2 tbsp of lowfat milk

2 tbsp Dijon mustard

black pepper, to taste

parsley flakes, for garnish

Instructions

1. Cook pasta.
2. Heat olive oil in saucepan over medium-high heat, then add broccoli florets and saute for 5 minutes or until desired tenderness.
3. Turn heat down to medium, then add cooked pasta, salmon and mix for 1 minute.
4. Add mixture of dijon mustard, yogurt, milk, and pepper to saucepan and stir thoroughly.
5. Serve immediately, garnished with the parsley.
   

Makes 2 servings.

Savoury and sweet and flavours blend together to make a fabulous dinner dish.

Ingredients

1 tbsp vegetable oil

1lb pork tenderloin cut into 1cm thick strips

1.5 cups mixed orange and green bell pepper cut into thin strips

1 medium onion, chopped

2 cloves of garlic, minced

1 can of cream of mushroom soup (284 mL)

1 can of pineapple tidbits packed in juice (398 mL)

2 tbsp soy sauce

1 tbsp honey

black pepper, to taste

1 cup cooked rice

Instructions

1. Brown pork well in heated oil at medium-high heat in large skillet. Remove pork; set aside.
2. Reduce heat to medium. Add pepper strips, onion and garlic. Cook and stir for 2 minutes.
3. Stir in soup, pineapple with juice, soy sauce and honey.
   
4. Return pork to skillet. Heat to a boil. Cover and cook over low heat until pork is cooked through – about 5 minutes – stirring occasionally.
5. Stir in rice and black pepper. Turn off heat and cover skillet. Let stand 10 minutes or until rice is tender. Stir gently before serving.

Makes 4 servings.