Extravagantly Luxurious Garlic & Herb Fish
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Unrated
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Prep Time
10 mins
-
Cook Time
7 mins
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Servings
2
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Calories
321 kcal
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Course
Main Course
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Cuisine
American
Extravagantly Luxurious Garlic & Herb Fish
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A decadent low sodium Garlic and Herb fish entree, you won't even miss the salt!
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Ingredients
- 4 ounces arctic char fillet or halibut, pieces or one large fillet about 6 oz
- 1/4 cup olive oil
- 1/4 cup chicken broth no-salt, or vegetable broth alternative
- 1/4 cup cilantro finely chopped
- 4-6 cloves garlic or more, minced
- 1 teaspoon black pepper good quality, amount to taste
- lemon juice from one large
- broth extra, for basting and sauce, optional
- 1 teaspoon butter unsalted
Instructions
- Preheat the broiler on your oven, placing a rack about half-way from the top. Cover a baking tray (with raised sides) with parchment paper, or aluminum foil coated in a small bit of olive oil.
- Place the fish fillet, skin side down, on the baking tray.
- Mix the remaining ingredients together in a bowl. Pour over the fillet. There will be quite a bit of liquid spillover – this is good. You will use this to baste the fish once or twice during its broil, and it will help add moisture so the fish doesn't dry out. Do try to get most of the cilantro and garlic right onto the fish, though.
- Put the fish in the oven, and set the timer for 5 minutes. Check the fish for doneness, to your taste (I like it when it just starts to flake in the middle, and lose it's sheen); if its not yet done, baste the fish with the juice from the pan. If there is no remaining liquid, slowly add a few more tablespoons of broth to the top of the fish and allow it to spill over.
- Continue to check the fish at 1 – 2 minute intervals, basting and adding liquid if necessary. It shouldn't take more than 7 – 10 minutes, but it depends on the thickness of the fish. As a non-pro, I usually just slice the fillet in half after 5 minutes at the thickest part so I can get a better look at how its doing. (It will still look lovely when you serve it at the table.) The secret to this fish is not to overcook it – at its moment of zen doneness, it will still be juicy, but flaky in an entirely satisfying way.
- Here's the best part: The herbs at the top of the fish will brown and crisp, making a fantastically flavorful crust. And when you remove the fish, there will be an abundance of drippings and sauce left on the tray; pour/scrape this into a bowl, add a bit more liquid if required, 1-2 tsps of butter, and stir. Heat it up in the microwave for a few seconds if it's not hot. You will have an unbelievably fantastic sauce to pour over the fish – and it makes a delicious alternative to soy sauce on rice, too.
Nutrition Information
Show Details
Calories
321kcal
(16%)
Carbohydrates
2g
(1%)
Protein
11g
(22%)
Fat
30g
(46%)
Saturated Fat
5g
(25%)
Cholesterol
33mg
(11%)
Sodium
148mg
(6%)
Potassium
195mg
(4%)
Vitamin A
125IU
(3%)
Vitamin C
1.9mg
(2%)
Calcium
16mg
(2%)
Iron
0.6mg
(3%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 321 kcal
% Daily Value*
| Calories | 321kcal | 16% |
| Carbohydrates | 2g | 1% |
| Protein | 11g | 22% |
| Fat | 30g | 46% |
| Saturated Fat | 5g | 25% |
| Cholesterol | 33mg | 11% |
| Sodium | 148mg | 6% |
| Potassium | 195mg | 4% |
| Vitamin A | 125IU | 3% |
| Vitamin C | 1.9mg | 2% |
| Calcium | 16mg | 2% |
| Iron | 0.6mg | 3% |
* Percent Daily Values are based on a 2,000 calorie diet.
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