Tag Archives: peas

How to Make Crispy Baked Salmon Fingers with Minty Peas

Transform Canadian salmon into a nostalgic, yet healthy, fish finger dinner, that will please the whole family. Spelt flour, cornmeal and breadcrumbs create an additive crispy coating, with tender salmon fillets, rich in protein and omega-3s. Vibrant peas tossed with sliced fresh mint make an easy, well-rounded meal and add a pop of colour to your plate. When serving, adults may prefer homemade tartar sauce, but don’t forget the ketchup for the kids!

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Prep Time: 10 minutes
Cook Time: 20 minutes
Serves: 4

Ingredients:
1/2 cup light spelt flour or unbleached all-purpose flour
1 cup well-shaken buttermilk
1 cup cornmeal (fine or medium-grain both work)
1 cup dried breadcrumbs
1 Tbsp grapeseed oil
3/4 tsp salt, divided
1/8 tsp ground black pepper
4 (6 oz) skinless salmon fillets, preferably wild
3 cups fresh shelled green peas or frozen peas (defrosted)
2 Tbsp unsalted butter
2 Tbsp sliced fresh mint

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Directions:
1. Preheat oven to 400ºF. Line a large rimmed baking sheet with parchment paper.
2. Add flour to a large plate. Add buttermilk to a large glass baking dish or pie plate.
3. In a large skillet, combine cornmeal, breadcrumbs, oil, 1/2 tsp salt and pepper. Toast over medium heat, stirring often until light brown, about 5 minutes. Transfer cornmeal mixture to a third large plate.
4. Slice salmon into 2-inch wide fingers. Working one at a time, toss each fish finger with flour, shaking off excess, dredge in buttermilk and coat in cornmeal mixture. Place on prepared baking sheet, tucking in any thin pieces of fish to create uniform fingers. Repeat with remaining fish, flour, buttermilk and cornmeal mixture.
5. Bake for 12 to 15 minutes, until crust is firm and fish flakes easily. Meanwhile, heat peas in a large skillet over medium heat with butter until bright green and hot, 2 to 4 minutes. Stir in mint and remaining 1/4 tsp salt.
6. To serve, using a fish spatula or regular metal spatula, transfer fish fingers to plates along with peas.

Watch this video to learn how to filet a whole salmon.

Vegan Mac & Peas

Ever since I turned vegan, I’ve been experimenting with different versions of mac & cheese. There are many ways to make it and I love our perfect vegan mac & cheese recipe made with cashews. But I’ve turned out a really quick version that doesn’t involve soaking nuts overnight! It’s still really creamy, kinda cheesy, healthy and kinda cute with the little green peas in it.

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Ingredients (serves 4):
1 x 454 g package Tinkyada brown rice spirals or approximately 5 cups of noodles of your choice
1/4 tsp sea salt
1 cup frozen peas
2 Tbsp tahini
2 Tbsp nutritional yeast
1 Tbsp lemon juice
1 Tbsp olive oil
1 Tbsp white miso
1 Tbsp gluten-free tamari
1 clove of garlic, minced
1 cup pasta water, reserved from boiling pasta
Ground pepper to taste

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Directions:
1. Bring a large pot of water to a boil with sea salt.
2. In a dish, mix together tahini, lemon juice, olive oil, white miso, nutritional yeast, tamari and garlic. Set aside.
3. Once the water is at a rolling boil, add in brown rice pasta and cook for approximately 10 minutes or until al dente. Add frozen peas to the boiling water during the last minute of cooking.
4. Reserve 1 cup of pasta water right before draining. Then drain the pasta and peas, do not rinse. Put the peas back in the large pot.
5. Add the sauce and 1/2 cup of pasta water to start, and stir to combine with the noodles and peas over low heat on the stovetop. Stir constantly to allow the noodles to get coated, adding more pasta water as necessary to create a creamy consistency. Don’t heat for longer than 2-3 minutes.
6. Top with fresh ground pepper and serve immediately.

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