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Wednesday, April 2, 2014

Delicious Bowls - Rosemary Nut Crusted Halibut with Fennel Orange Salad (Tarragon, Relish Tartar)

Tastes like Spring!

It has been a while since I posted recipes and that is because I am in a bit of a transition process.  I am currently experimenting with a low carb diet.   I have had success in the past with eating low carb and with Spring just around the corner, thought it might be a good time to put it to the test once again.  So far so good! - I feel great!

Rosemary spiced nuts from Noix du Marché at Atwater Market - sooooo good!  Use the spiced nuts of your choice or make your own:  mix raw nuts with beaten egg white, salt, and your choice of spices - bake in 350F (180C) oven for 20 minutes, stirring once or twice - a little cayenne is really good too! You can use them in salads, ground them to coat fish or chicken or just as a snack.  I buy one bag of these every week and use them in everything! Keep them in the fridge.

So, the next few recipes will focus on low carb menu ideas I have been trying.  I've also decided to present them in deep bowls that seem to be a current trend in the casual, trendy restaurants that we have gone to recently.  I like this because, although the food is high-end, delicious and lovingly prepared (as it always should be), there is comfort and simplicity in presenting it layered in bowls that I really like (the food also stays warm longer).  

Hopefully, if you want to try eating like this, these recipes will give you some meal combination ideas that are tasty and respect the low carb rules (I try not to be too strict - flavour and eating well has always been about balance for me) and I really hope you enjoy!

For my Vegan friends and family, the recipes are loaded with fresh vegetables and the protein can be replaced by a Vegan option of your choice - at least it can give you some ideas.


You will need:  Makes 2 portions


  • 1 large fennel bulb, top fronds and centre core removed (it is best to peel the first outside layer of the fennel - with a vegetable peeler - as it can become very fibrous);
  • 2 medium navel oranges, segmented (squeeze as much juice out of the leftover core to use in the dressing;
  • 1/2 red pepper, small dice (for colour);
  • juice of the squeezed orange core;
  • 1 tsp of grain mustard;
  • 1 tbsp (15ml) of seasoned rice vinegar;
  • 1/4 cup (60ml) of olive oil or oil of your choice;
  • salt and pepper.

  1. Slice the fennel bulb very thinly using a mandolin (the thinner the slice the more pleasant this salad is to eat);
  2. Cut the orange (2 oranges) segments into thirds;
  3. Add the diced red pepper (1/2 small);
  4. Blend the orange juice, rice vinegar (1tbsp), grain mustard (1 tsp);
  5. Whisk in the olive oil (1/4 cup - 60ml) slowly;
  6. Pour the dressing over the salad and allow to marinate for 30 minutes, stirring often;
  7. Season with S & P.

  • Fresh halibut (or white fish of your choice) - ask your fish guy to give you enough for 2 people
  • 2/3 cup of rosemary flavoured nuts (or nuts of your choice), finely ground (you can use the blender, food processor or I use my plunging hand mixer);
  • salt and pepper
  • clarified butter or oil for frying

  1. Preheat oven to 350F (180C);
  2. Season the halibut with salt and pepper;
  3. Coat it evenly, on all sides, with the ground nut mixture;
  4. Place a parchment paper disk in a pan and turn heat to medium high;
  5. Melt 1 tbsp of clarified butter or oil;
  6. Add fish and allow to gently colour, flip and place in the oven to finish cooking for about 5 minutes (the time depends on the thickness of the fish - for a thin fillet, just cooking in the pan will be fine).

  • 1/3 (80ml) cup of Hellman's mayonnaise
  • 1 tbsp of green relish
  • 1 - 2 tbsp of chopped fresh tarragon
  • juice of 1/2 lemon
  1. Blend all the ingredients together.
Thought and smile of the day:


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