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Secrets of the swordfish

4/12/2021

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TASTE / TEXTURE PROFILE:
Swordfish has a mildly sweet flavour and a moist, meaty texture with moderately high-fat content. The flesh can range from white or ivory to pink or orange. The colour variations do not reflect quality.

HEALTH BENEFITS:
Swordfish provides an excellent source of selenium, a micronutrient that offers important cancer-fighting and heart health benefits. It is protein-rich and loaded with niacin, vitamin B12, zinc and Omega-3. Best of all, it's low in fat and calories.​

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Ginger garlic pan roasted swordfish

4/12/2021

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Prep time: 10min
Cook time: 15min
Serves: 4

INGREDIENTS:
  • 2x 6oz swordfish steaks
  • 2 tbsps butter, room temperature
  • 2 tsp chopped fresh parsley
  • 1 clove of garlic,  minced
  • 1/2 tsp ginger, grated
  • 1/8 tsp crushed red pepper
  • 1/2 tsp lemon peel, grated
  • 1 tbsp olive oil

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Get some pink in ya with our BC wild pink salmon

4/8/2021

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TASTE / TEXTURE PROFILE
Mild flavour with small soft flakes. Works very well with rich, bold flavours.

​HEALTH BENEFITS
The pink colour of salmon comes from its rich levels of a protective antioxidant called astaxanthin. It is also rich in Omega 3’s and vitamin B12.

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Mediterranean baked lingcod

4/8/2021

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Prep time: 10min
Cook time: 18min
Serves: 4

INGREDIENTS:
  • 1½ pounds of lingcod fillet from your local Fisherman's Market
  • 1 small red onion OR large shallot, sliced
  • 3 cloves of garlic, crushed
  • 1lb cherry tomatoes, halved
  • ¼ cup sliced black olives
  • 1 tsp Italian seasoning
  • ¼ cup white wine OR water
  • 4 tbsp butter, chopped
  • Salt & pepper to taste

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Baked Halibut with parmesan crumb topping

4/1/2021

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Prep time: 5 min
Cook time: 12 min
Serves: 4

INGREDIENTS:
  • Nonstick cooking spray
  • 4 (6-ounce) halibut fillets from your local Fisherman’s Market
  • ½ cup panko bread crumbs (for a gluten-free option use Quinoa flakes)
  • 2 tbsp grated parmesan cheese
  • 1 tbsp finely chopped fresh parsley
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 tsp kosher salt
  • 1 dash ground black pepper
  • 2 tbsp unsalted butter, melted
  • Lemon wedges

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  • Order
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  • Our Specials
  • Blog
  • What's Happening
  • Locations
    • Nelson
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    • Kamloops
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    • Gibsons
  • Contact