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From Lake To Plate – for Jul. 29, 2010

If you tend to skip the fish section of the grocery store, unsure of how to cook fish or are lacking recipes to prepare it, a new cookbook is here to help.

This is the new online cookbook,From Lake to Plateavailable through the Freshwater Fish Marketing Corporation, containing a huge variety of recipes collected from diverse sources to help you prepare delicious fish dishes of walleye, pike, trout and other Manitoba fish. The joy of cooking fish lies in the simplicity of preparation. These are short recipes using widely available ingredients. You can view or download the entire cookbook online

Here’s a sampling of what you’ll find insideFrom Lake to Plate.


1/4 c. rice vinegar

1 tbsp. soy sauce

1 tbsp. honey

1 tsp. sesame seed oil

1/4 c. bread crumbs

1/2 c. unsalted peanuts,

finely chopped

1 egg, beaten

1/4 tsp. salt

1/4 tsp. pepper

1 lb. Freshwater Fish

northern pike fillets

Preheat oven to 450 F. In a small bowl, combine the rice vinegar, soy sauce, honey and sesame seed oil. Set aside. In a shallow bowl, mix the bread crumbs and peanuts. In a small bowl, beat egg lightly with salt and pepper. Cut the fillet into 6 pieces. Dip each piece in the egg mixture, then into the crumb mixture, shaking off excess crumbs. Arrange in a single layer on a lightly greased baking sheet. Bake for 10 minutes or until fish flakes easily with a fork. Serve with sauce.

Serves 4


2 tbsp. finely diced ham

1 bunch green onions,


3 medium potatoes,

peeled and diced

1 tsp. salt

1/8 tsp. white pepper

1 c. water

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4 c. milk, scalded

1 lb. Freshwater Fish

frozen minced lake

whitefish, thawed

4 tbsp. soft butter

4 tbsp. flour

1 c. cream

Paprika for garnish

In large heavy pot, sauté ham and onions together over medium heat until onions are soft. Add potatoes, salt, pepper and water. Simmer until potatoes are cooked. Add milk and minced lake whitefish. Stir to break up fish. In small bowl blend butter and flour until roux is formed. Stir mixture into chowder and cook until thickened. Add cream and heat through, but don’t boil. Garnish with paprika.

Serves 6.


With its pinkish-orange flesh and high omega-3 content, lake trout is ideal for grilling and smoking. Freshwater Fish offers it whole and filleted, fresh from July through September and frozen year round.

1 lemon

6 Freshwater Fish lake

trout (about 8 oz. each)

Salt and fresh-ground


3/4 c. all-purpose flour

1 c. unsalted butter

2 tbsp. vegetable oil

1/2 c. sliced almonds

1 tbsp. chopped parsley

With a small sharp knife, cut a slice off the top and bottom of the lemon. Stand the fruit upright on a work surface and cut away the skins and bitter white pith. Cut crosswise into 6 slices, each 1/4 inch thick and set aside. Clean lake trout as you would any fish and trim the tails, but do not

scale the fish. Season inside and out with salt and pepper. Dip in flour to coat completely and shake off the excess. Heat 3 tbsp. of butter and 1 tbsp. of oil in large frying pan over medium heat. Add three trout and cook until golden brown on one side, 5 to 8 minutes. Turn and continue cooking until golden brown and tender when the flesh is pierced with the point of a knife 5 to 8 minutes longer. Transfer to a platter and cover to keep warm. Repeat to cook the remaining trout. Discard the butter and oil in the pan. Heat the remaining 10 tbsp. of butter in the same pan over medium heat. Add the almonds and sauté until golden brown. Pour over fish. Place a slice of lemon on each trout and sprinkle with chopped parsley. Serves 6.


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Walleye’s firm and lean white-fleshed meat delivers a mild and sweet flavour and is available through Freshwater Fish in whole, filleted, portioned or minced form. Walleye is delicious served pan fried, deep fried, broiled or baked.

1 lb. Freshwater Fish

walleye fillets, fresh

or frozen

1/2 c. chopped bacon

1 c. chopped onion

1/2 c. chopped

green pepper

1 clove garlic, finely


1 chicken bouillon cube

1 c. boiling water

1 can (14-1/2 oz.)


1 can (8 oz.) tomato sauce

1 c. uncooked rice

1/4 c. chopped parsley

1 tsp. salt

1/4 tsp. thyme

1 dash ground cloves

1 dash nutmeg

1 dash cayenne pepper

Thaw fillets if frozen. Skin walleye and cut into 1-inch pieces. Cook bacon until crisp. Add onion, green pepper and garlic; cook until tender. Dissolve bouillon cube in boiling water. Combine all ingredients and pour into a well-greased 8-cup casserole. Cover and bake in a moderate oven,

350 F for 50 to 60 minutes or until rice is tender and fish flakes easily when tested with a fork.

Serves 6.


1 lb. Freshwater Fish

walleye fillets

1-1/2 c. fresh spinach

1 small onion, chopped

1 tbsp. butter or


1 c. mushrooms, chopped

1/4 c. bread crumbs

Salt, pepper and thyme

to taste

1/2 lemon

Steam spinach until tender and drain well. In a small skillet on medium-high heat, cook onion in butter for about 5 minutes or until brown. Add mushrooms and cook 3 minutes more. In food processor, combine spinach, mushroom mixture and bread crumbs. Process until coarsely

chopped. Season fish fillets with salt, pepper and thyme. Divide spinach filling over each fillet, roll up and secure with toothpicks. Place fish, seam side down, in lightly greased baking pan. Squeeze lemon over fish. Bake, uncovered, in preheated 425 F oven for 10 minutes per inch of thickness or until fish flakes easily with fork. Remove toothpicks and serve.

Serves 4.





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