Fish Ontario
Experience the fresh, vibrant flavors of Canada's heartland with "Fish Ontario," a recipe that highlights the best of local Ontario ingredients. This dish features succulent fillets of freshwater fish—think trout, whitefish, or pickerel—seared to perfection and finished in the oven for a tender, flaky texture. Paired with roasted Ontario-grown asparagus and juicy cherry tomatoes, all enhanced by aromatic garlic and a bright lemon-herb butter sauce, this recipe delivers a delightful balance of freshness and richness. Ready in just 35 minutes, "Fish Ontario" is an easy, elegant option perfect for weeknights or dinner parties. Serve it with a crisp white wine for a truly unforgettable meal that celebrates seasonal and regional cuisine.
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Recipe Information
Ingredients
- 4 fillets Ontario-caught freshwater fish fillets (e.g., trout, whitefish, or pickerel)
- 1 teaspoon Salt
- 1 teaspoon Ground black pepper
- 2 tablespoons Olive oil
- 4 tablespoons Unsalted butter
- 2 tablespoons Fresh lemon juice
- 2 tablespoons Fresh parsley, chopped
- 1 tablespoon Fresh dill, chopped
- 1 pound Ontario-grown asparagus, trimmed
- 1 cup Cherry tomatoes, halved
- 3 cloves Garlic, minced
Instructions
Preheat your oven to 400°F (200°C).
Rinse the fish fillets under cold water and pat them dry with paper towels. Season both sides with salt and pepper.
Heat 1 tablespoon of olive oil in an oven-safe skillet over medium-high heat. Place the fillets skin-side down and sear for 2–3 minutes until golden. Flip the fillets and sear for 1 more minute. Remove the skillet from heat and set aside.
In a small saucepan, melt 2 tablespoons of butter over low heat. Stir in 1 tablespoon of lemon juice, parsley, dill, and a pinch of salt. Remove from heat and set the herb butter aside.
In a separate baking dish, toss the asparagus and cherry tomatoes with 1 tablespoon of olive oil, garlic, and a pinch of salt and pepper. Spread them out evenly.
Transfer both the skillet with the fish and the baking dish with the vegetables to the oven. Bake for 10–12 minutes, or until the fish flakes easily with a fork, and the asparagus is tender.
Remove the fish and vegetables from the oven. Drizzle the fish with the herb butter sauce and the remaining tablespoon of lemon juice.
Plate the fish alongside the roasted asparagus and tomatoes. Garnish with additional parsley or dill if desired.
Serve immediately and enjoy your Fish Ontario with a light, crisp white wine or your favorite beverage.
Nutrition Facts
Calories |
1407 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 105.1 g | 135% | |
| Saturated Fat | 38.5 g | 192% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 364 mg | 121% | |
| Sodium | 2633 mg | 114% | |
| Total Carbohydrate | 30.6 g | 11% | |
| Dietary Fiber | 12.5 g | 45% | |
| Total Sugars | 13.4 g | ||
| Protein | 93.0 g | 186% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 267 mg | 21% | |
| Iron | 13.8 mg | 77% | |
| Potassium | 2667 mg | 57% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
