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.​

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

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.

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

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