Eye for a Recipe

If you are looking for a way to use up the last of the zucchini from your garden, try these crispy zucchini fries from Martha Stewart Living. Dredge zucchini sticks in wheat germ (the part of wheat that sprouts and grows into a new plant), dip in beaten egg, and then into panko (a Japanese-style breadcrumb, made from bread without crusts). Drizzle with oil, season, bake and enjoy! Cook’s Note: If you don’t have wheat germ, use flour.

Avoiding Additives and Preservatives

Make sure the panko you use is additive-free. I am using 4C brand right now.

Dredge the zucchini

Place panko-coated zucchini on baking sheet

Crisp zucchini-panko fries

Ingredients:

2 large eggs

½ cup (125 ml) toasted wheat germ

2 cups (500 ml) panko, preferably whole wheat

2 large zucchini (1 ½ pounds/794 g total), halved crosswise and cut into ½-inch wedges

¼ cup (60 ml) extra-virgin olive oil

Coarse salt and freshly ground pepper

Preparation:

Preheat oven to 425 degrees F (201 C).

Whisk together eggs and 2 tablespoons water in a shallow bowl. Place wheat germ and panko in separate shallow bowls. Working with one wedge at a time, dip zucchini in wheat germ; coat in egg, then panko, pressing gently to adhere.

Arrange in a single layer on 2 rimmed baking sheets. Drizzle with oil; season with ¾  teaspoon (3 ml) salt and pepper to taste. Bake, rotating sheets and flipping zucchini halfway through, until golden brown and crisp, 20 to 25 minutes. Serve immediately. Serves 4.

From Martha Stewart Living

This recipe from the LCBO’s Food and Drink is company-worthy. Halibut fillets are dredged and covered with panko, briefly fried and then baked. Meanwhile, fry some capers for a crunchy, salty garnish and sauté zucchini and cherry tomatoes for a colourful and delicious accompaniment.

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

This recipe from the June 2014 issue of Canadian Living can be made in less than 30 minutes. Simply spread a mixture of yogurt, mayonnaise, onion and cilantro on salmon fillets, pat panko crumbs on top, and bake. The salmon stays incredibly moist, while the panko adds a satisfying crunch. Paired with a curried yogurt sauce, this would be great for a casual dinner party. One note – depending on the thickness of the salmon, the baking time may be closer to 15-20 minutes.

Avoiding Additives and Preservatives

Use all-natural yogurt and mayonnaise, and butter that contains only cream. Check the label on the panko and the curry powder to make sure they do not contain preservatives, colour or anti-caking agents. If you would like to make your own curry powder, I’ve included a recipe below. I used ShaSha brand breadcrumbs, which are similar to panko in texture but are made from spelt and are all-natural.

Salmon, spread and panko

Spread the yogurt-mayo mixture on the salmon

Top with the panko and bake until the salmon is cooked through

Panko-crusted salmon with curried yogurt sauce

Ingredients:

2 tbsp 2% plain Greek yogurt

2 tbsp light mayonnaise

2 green onions, chopped

2 tbsp chopped cilantro

4 skinless salmon fillets (about 680 g total)

Pinch each salt and pepper

½ cup panko crumbs

2 tbsp butter, melted

Curried Yogurt Sauce

1 cup plain 2% Greek yogurt

2 tbsp chopped cilantro

1 tsp grated ginger

1 tsp liquid honey

1 tsp lemon juice

¼ tsp curry powder (to make your own, see recipe below)

Pinch each salt and pepper

Curry powder

2 tbsp ground cumin

1 tsp crushed or ground fenugreek seed

1 tsp ground ginger

¼ tsp crushed dried dill

¼ tsp ground mace

¼ tsp ground cardamom

¼ tsp dried mustard

1/8 tsp ground turmeric

¼ tsp freshly ground pepper

Pinch of cayenne pepper

Mix ingredients together.

Preparation:

In bowl, stir together yogurt, mayonnaise, green onions and cilantro. Arrange salmon on lightly greased foil-lined baking sheet; sprinkle with salt and pepper. Spread yogurt mixture evenly over top of fillets.

Combine panko and butter; sprinkle on top of yogurt mixture, pressing lightly to adhere.

Bake in 425F (220C) oven until fish flakes easily with fork and panko is golden, about 10 minutes.

Curried Yogurt Sauce: Meanwhile, in bowl, stir together yogurt, cilantro, ginger, honey, lemon juice, 1 tsp of water, curry powder, salt and pepper. Let stand for 5 minutes. (Make-ahead: Cover and refrigerate for up to 2 days). Serve with salmon. Serves 4.

From the June 2014 issue of Canadian Living