THE OCEAN COOKBOOK 2022
Fish for tonight, and for tomorrow
Roasted and Flaked Wild Halibut Salad with a Crunchy Seed Topper
Pacific Halibut are the among the largest of the flatfish. These giant, cold water loving bottom-dwellers are meaty, protein-packed and robust enough to sit alongside the punchy flavours in this recipe.
Tiare Buoyes
Canada Pacific Halibut Fishery, British Columbia
Tiare Buoyes
Canada Pacific Halibut Fishery, British Columbia
"being a commercial fish harvester goes hand in hand with being a conservationist and fighting for sustainable harvest policies."
LET'S COOK...
Recipe by MSC Chef Ambassador Charlotte Langley
Chief Culinary Officer of Scout Canning, Canada
"Pacific halibut has always been a favourite for its versatility and delicate flavour. When harvested sustainably and prepared healthily it’s a perfect, easy mid-week meal that’s win-win for our health and ocean health.”
INGREDIENTS
PREP: 30 minutes
COOK TIME: 15 - 30 minutes
Serves: 4 for lunch or a light supper
The seafood
225g fillet of MSC certified halibut*
*Or any other MSC certified flaky white fish e.g. haddock, ling, or cod
INGREDIENTS:
200g cucumber (thick slices)
180g tomatoes (chopped large)
1 shallot (thinly sliced)
400g canned chickpeas (drained and rinsed)
110g fresh goat’s feta cheese (crumbled)
DRESSING:
120ml olive oil
30g grainy mustard
30g honey (runny)
60ml lemon juice
Salt & pepper (to taste)
CRUNCHY SEED TOPPER :
20g toasted pumpkin seeds
25g white sesame seeds
12g flax meal (or seeds)
20g nutritional yeast (or grated parmesan)
TOOLS:
Cookie sheet
Parchment paper
Whisk
Small bowl
Fish spatula or spatula of choice
Roast your Halibut up to 3 days in advance and let it rest in the fridge covered in the vinaigrette for optimal flavour.
EMAIL THIS RECIPE
1
STEP ONE
Preheat your oven to 190 ºC / 375°F.
Line a cookie sheet with parchment and place your halibut on the sheet pan, season with salt and pepper and place in oven for 20-25 minutes or until the halibut has reached an internal temperature of 48 ºC / 120°F or is no longer opaque in the centre.
2
STEP TWO
In a small bowl, whisk together all the dressing ingredients and set aside in the fridge.
3
STEP THREE
In a medium bowl, combine all the vegetables and chickpeas, and dress with half of the dressing. Season and let it sit in the fridge or at room temperature for at least 15 minutes.
4
STEP FOUR
Remove halibut from oven and let it rest in the remaining dressing.
ET VOILA!
Combine the topper ingredients in a bowl and get ready to assemble your salad.
In a large family style serving platter or in individual bowls, plate some salad, some of the halibut torn up into little pieces and top with the goat feta and the crunchy seed topper.
Serve at your leisure.
FISHING FOR IDEAS?
Cook more sustainable recipes from around the world…
Shopping for seafood? Remember to look out for the little blue label.
THE RIGHT CHOICE TODAY...
HELPS PROTECT TOMORROW
THE RIGHT CHOICE TODAY...
HELPS PROTECT TOMORROW
© Food photography by @davidloftus
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