This smallmouth bass recipe comes courtesy of our buddy Carly O’Kane, the wild dietitian.

Fishing has always been one of my favourite pastimes, not only to relish in the beauty of the outdoors and for the thrill of that rod bend, but for the tasty feast that follows! Here is a nutritious and delicious recipe I created with some smallmouth bass I caught last summer.

Happy fishing, and eating!

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Spinach and Artichoke Smallmouth Bass with Kale and Beet Salad

A smallmouth bass recipe for a delicious and light summer meal. You can scale the recipe, depending on how much bass you have. If you don't have smallmouth bass, try tilapia or perch.

Course

Main Dish

Servings

4-6 People

Ingredients

Spinach and Artichoke Smallmouth Bass

• 6-8 filets Smallmouth bass If you don't have smallmouth bass, try tilapia or perch.
• Salt and Pepper To taste
• 2 Tablespoons Extra Virgin Olive Oil
• 3 Cloves garlic Minced
• 3 (ish) Cups Fresh Spinach Loosely packed
• 4 Canned Artichoke Hearts Chopped
• 1/2 Cup Dry White Wine
• 1/2 Cup Cream Cheese
• 1/4 Cup Fresh Parmesan Cheese Grated

Kale and Beet Salad

• 4 Cups Kale Chopped
• 1 Large Beet Spiralized (or grated)
• 1/4 Cup Raw Pumpkin Seeds
• 2 Tablespoons Chia Seeds
• 1/4 Cup Fresh Parmesan Cheese Grated
• 4 Tablespoons Extra Virgin Olive Oil
• 1 Tablespoon Apple Cider Vinegar
• Pepper To Taste
• 1 (ish) Tablespoon Buckwheat honey Regular honey will work too.

Course Main Dish Servings 4-6 People Ingredients Spinach and Artichoke Smallmouth Bass 6-8 filets Smallmouth bass If you don't have smallmouth bass, try tilapia or perch. Salt and Pepper To taste 2 Tablespoons Extra Virgin Olive Oil 3 Cloves garlic Minced 3 (ish) Cups Fresh Spinach Loosely packed 4 Canned Artichoke Hearts Chopped 1/2 Cup Dry White Wine 1/2 Cup Cream Cheese 1/4 Cup Fresh Parmesan Cheese Grated Kale and Beet Salad 4 Cups Kale Chopped 1 Large Beet Spiralized (or grated) 1/4 Cup Raw Pumpkin Seeds 2 Tablespoons Chia Seeds 1/4 Cup Fresh Parmesan Cheese Grated 4 Tablespoons Extra Virgin Olive Oil 1 Tablespoon Apple Cider Vinegar Pepper To Taste 1 (ish) Tablespoon Buckwheat honey Regular honey will work too.

Instructions

1. Pre-heat oven to 375 degrees fahrenheit. Line a baking sheet with parchment paper or aluminum foil.
2. If fish is frozen, place under cold running water until thawed. Pat fillets dry with a paper towel. Season to taste with salt and pepper.
3. In a cast-iron skillet, pre-heat olive oil over medium heat. When the oil is almost smoking, add garlic and cook for 1-2 minutes. Add spinach and artichokes and cook for 3-5 minutes or until spinach wilts. Add white wine and allow it to cook down for 3-5 minutes. Turn heat on low and melt in cream cheese and parmigiano reggiano.

   
4. Generously top your fillets with this creamy mixture of deliciousness. Bake in oven for 15-20 minutes, or until fish is white and flakes with a fork.

   
5. Assemble the Salad. Add chopped kale and spiralized (or grated) beets to a large bowl. Toss in raw pumpkin seeds, chia seeds, and parmigiano reggiano. In a small bowl or cup, whisk together extra-virgin olive oil, apple cider vinegar, pepper and buckwheat honey. Toss the salad with as much dressing as you like. Enjoy!

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