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Extravagantly Luxurious Garlic & Herb Fish

A decadent low sodium Garlic and Herb fish entree, you won't even miss the salt!

Prep Time
10 mins
Cook Time
10 mins
Servings: 2
Calories: 321 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 4 ounces pieces arctic char fillet or one large fillet 6- or halibut
  • 1/4 cup olive oil
  • 1/4 cup no-salt chicken or vegetable broth
  • 1/4 cup finely chopped cilatntro
  • 4-6 cloves garlic minced or more
  • 1 teaspoon or less if you're not into a bit of zip good quality black pepper
  • Juice from one large lemon
  • Extra broth for basting and sauce optional
  • 1 teaspoon unsalted butter

Instructions

    Cup of Yum
  1. 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.
  2. Place the fish fillet, skin side down, on the baking tray.
  3. 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.
  4. 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.
  5. 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.
  6. 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

Calories 321kcal (16%) Carbohydrates 2g (1%) Protein 11g (22%) Fat 30g (46%) Saturated Fat 5g (25%) Cholesterol 33mg (11%) Sodium 148mg (6%) Potassium 195mg (6%) 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

% 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.