Avoiding Additives and Preservatives

Check the chili powder and panko for colour and preservatives. Look for a Dijon with no sulfites or sodium benzoate; I use President’s Choice Old-Fashioned Dijon. Canola can sometimes contain additives, so buy one that is 100% pure. Unico capers are additive-free.

You will need three shallow bowls or pans for the dredging

Dredged halibut

Brown the halibut until the coating is golden, then bake

Meanwhile, saute the zucchini and tomatoes

Fried capers make a crispy, tangy garnish

Crispy halibut with zucchini saute and fried capers

Ingredients:

½ cup (125 ml) all-purpose flour

2 tsp (10 ml) chili powder

½ tsp (2 ml) salt

1 egg

¼ cup (60 ml) milk

1 tbsp (15 ml) Dijon mustard

1 cup (250 ml) panko

4 pieces, each 6 oz (175 g) skinless halibut fillet

3 tbsp (45 ml) canola oil

2 tbsp (30 ml) capers, drained, rinsed and patted dry

1 tbsp (15 ml) olive oil

2 small zucchini, cut on the bias into ovals or halved lengthwise and cut into half-moons

1 cup (250 ml) red and yellow cherry or grape tomatoes, halved

1 tsp (5 ml) chopped garlic

Salt and freshly ground black pepper

2 tbsp (30 ml) chopped Italian parsley

Preparation:

Preheat oven to 400°F (200°C).

Make a dredging station for the fish: combine flour, chili powder and salt in a shallow bowl. Beat egg with milk and Dijon in another bowl, and place panko in the third bowl.

Dredge fish first in flour, then in egg mixture and then in panko to coat.

Heat 2 tbsp (30 ml) canola oil in a large frying pan on medium-high heat. Add fish and fry, turning, for 2 to 3 minutes or until crumbs are golden. Transfer fish to a baking sheet and bake for 7 minutes or until fish is cooked through.

Wipe out pan, add remaining 1 tbsp (15 ml) canola oil and heat on high heat. Add capers and fry for 2 to 3 min or until crispy. Transfer to a paper-towel-lined plate to drain.

Add olive oil to pan over medium heat. Add zucchini and fry for 1 minute or until just beginning to soften. Add tomatoes and garlic; fry 1 minute longer or until they have begun to release juice. Season with salt and pepper and sprinkle with parsley and fried capers.

Serve fish over zucchini mixture, spooning some sauce over fish. Serves 4.

From Food and Drink magazine