Broiled Fish with Caramelized Onions and Roasted Tomatoes

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If  you are like myself and you come home flying through the door with bags, groceries, a purse and child (or more than one child) at once and your pets hit the ceiling thinking a wind storm has come and is jeopardizing their safety, sometimes homemade dinners get put on the back burner. This would be a perfect beginning for a crock pot recipe come to think about it, but sometimes a broiled fish with some roasted and caramelized onions can be almost as easy.

Broiling a tender fillet like this wild yellow perch goes very quickly, while roasting and caramelizing some veggies sounds a lot more complicated than it actually is. The flavours are lovely together and would even go very well with some of my left over Cauliflower ‘Rice’  you possibly may have in the fridge. If you don’t, and you have a little extra time I urge you to try it! I am sure you’ll love the convenience, taste and that it is grain-free?

Enjoy!

ღTina

Broiled Fish with Caramelized Onions and Roasted Tomatoes
Serves 2
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Prep Time
8 min
Cook Time
15 min
Total Time
23 min
Prep Time
8 min
Cook Time
15 min
Total Time
23 min
Ingredients
  1. Yellow perch is a small fish, so I usually get 6-8 fresh or flash frozen wild perch
  2. 1 organic sweet onion
  3. 1 yellow organic pepper
  4. 2 handfuls of organic cherry or grape tomatoes
  5. 1 tbsp. organic mixed veggie rub (I get a large container of this from Costco - score!)
  6. 1/2 tsp. unrefined sea/Himalayan salt
  7. pinch crushed black pepper (more if you enjoy it)
  8. 2 +1 tbsp. room temp.raw pastured butter or ghee
  9. 1 1/2 tbsp. maple syrup
Instructions
  1. Set your oven to broil at 450oc
  2. Lay your perch on parchment paper on a baking sheet.
  3. Cut your onion in half and thinly slice each side
  4. Core and slice your pepper into pieces
  5. Heat a sauce pan or skillet on your stove top to medium and add 1 tbsp. butter
  6. Place your veggies in and let them gently sizzle while stirring occasionally (2 minutes)
  7. In a small bowl add the rest of your butter, spices, salt and pepper
  8. With a spoon stir and fold your butter till you make a herbed looking spread
  9. With the back of a spoon or butter knife spread the herbed butter onto each fillet
  10. Add your cherry tomatoes to one side of the pan with your fish
  11. Pop into the oven for 5 minutes or until the fillet can flake and is slightly browned (may be more or less depending on the thickness of the fillet - cherry tomatoes can be turned over with a spoon at 2 minutes and taken out at 5 minutes, they'll be nice and glossy and roasted)
  12. While the fish is in the oven stir your veggies and add maple syrup and let slightly sizzle for a couple more minutes until veggies are soft. You may need to turn down the stove to med/low
  13. Add a pinch of sea salt and take off the stove and prepare onto a plate
  14. Take out your fish and tomatoes and add to your plate.
Notes
  1. if you would like a more roasted tomato you can cook them at 400oc for 10 minutes. This will get them hot inside and roast the outside of the skin.
  2. You can broil any fish, just remember it goes faster than baking and gives it a nicer browned crust if you’re using butter
  3. Feel free to make your own “herb” mix, get creative.
  4. You can sub the butter for coconut oil or ghee
  5. Careful not to broil too long, as it can dry out the fish.
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Wholicious is brining joy back into the kitchen. Cooking & creating food will be easy, delightful & especially delicious! Leaving you excited to prepare yours, a friends or your family’s next meal. Wholicious recipes are here to help you simply prepare foods to heal your entire being, to help bring your body back into balance & harmony in a delectable way. Wholicious baby recipes will help every momma open her eyes to how easy making delicious nutrient dense baby food can be .How important these foods are for the wellbeing, strength and brain growth of your child(ren). Don’t be afraid to get creative! ღTina