Recipes courtesy Foodland Ontario
SPRING PANZANELLA
Fresh, top-quality Ontario Greenhouse Vegetables enhance the flavours of Tuscany’s simple tomato bread salad. This salad’s fresh taste is excellent on its own or as part of a meal.
Preparation Time: 15 minutes
Standing Time: about 10 minutes
Serves 6 to 8
5 Ontario Greenhouse Tomatoes, cored and cut into chunks
5 cups (1.25 L) packed cubed (1-inch/2.5 cm) day-old crusty Italian bread
(ciabatta)
Half Ontario Greenhouse Cucumber (about 6-inches/15 cm), halved and sliced
1/2 cup (125 mL) thinly sliced Ontario Red Onion
1/2 cup (125 mL) lightly packed fresh basil leaves, slivered
2 tbsp (25 mL) capers, rinsed
Dressing:
1/4 cup (50 mL) extra-virgin olive oil
2 tbsp (25 mL) red wine vinegar or balsamic vinegar
1 clove Ontario Garlic, minced
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) pepper
In large serving bowl, combine tomatoes, bread, cucumber, onion, basil and capers.
Dressing: In small bowl, whisk together olive oil, vinegar, garlic, salt and pepper. Drizzle over salad; toss until well coated. Let stand a few minutes until bread absorbs juices.
Tip: To sliver basil, stack about 5 leaves at a time and roll tightly into cigar shape. Slice crosswise into slivers (called chiffonade in French).
Nutritional Information:
1 Serving (when recipe serves 8):
PROTEIN: 3 grams
FAT: 6 grams
CARBOHYDRATE: 17 grams
CALORIES: 130
Cornmeal-Crusted Trout with Fresh Jerk Sauce
The delicate texture of farm raised-trout is enhanced by a light coating of cumin-scented cornmeal. As a contrast to its mild sweet taste, we’ve created a bold sauce from fresh Ontario vegetables.
Preparation time: 15 minutes
Cooking time: 20 minutes
Serves 4 with 1-1/2 cups (375 mL) sauce
Jerk Sauce:
4 green onions, sliced
3 cloves garlic, coarsely chopped
Half jalapeño pepper, seeded and coarsely chopped
1 Ontario Greenhouse Sweet Red Pepper, cut into chunks
3 large Ontario Greenhouse Tomatoes, coarsely chopped
1 tbsp (15 mL) packed brown sugar
1/2 tsp (2 mL) each dried thyme leaves, ground ginger, cinnamon, nutmeg and garlic salt
1/4 tsp (1 mL) cayenne pepper
Canola oil
1/2 cup (125 mL) chopped fresh coriander (optional)
Trout:
2 Ontario Rainbow Trout Fillets (12 oz/375 g each), skin removed
3/4 cup (175 mL) cornmeal
1 tbsp (15 mL) ground cumin
1/4 tsp (1 mL) salt
1 Ontario Egg
1/3 cup (75 mL) milk
4 tsp (20 mL) butter
Fresh Jerk Sauce: Place onions, garlic and jalapeñoin food processor. Whirl until coarsely ground. Add sweet pepper and tomatoes with seeds and juice. Add sugar, thyme, ginger, cinnamon, nutmeg, garlic salt and cayenne pepper; pulse until chunky and pepper is chopped, about 10 times. Don’t purée.
In large skillet heat oil over medium heat. Add sauce; boil gently, uncovered and stirring often, until thickened, about 20 minutes. Stir in coriander (if using).
Trout: Cut fish into serving-size pieces. In shallow dish combine cornmeal, cumin and salt. In another dish, whisk egg with milk. One at a time, coat both sides of fish in egg mixture and then in cornmeal mixture.
In large skillet, melt 1 tbsp (15 mL) of the butter, over medium heat. Add coated fish, cook until golden, 3 to 5 minutes. Add remaining butter to side of pan. Turn fish, letting melted butter flow over pan before placing fish down; cook about 3 to 5 minutes. Remove to plates. Spoon jerk sauce on top and beside fish.
Nutritional Information
1 Serving:
PROTEIN: 42 grams
FAT: 18 grams
CARBOHYDRATE: 34 grams
CALORIES: 477
FIBRE: 4 grams
SODIUM: 395 mg
