By Julie Daniluk, RHN
This recipe, from my book Hot Detox, works well with most medium-size fish, but choose one that’s sustainable. Enjoy sablefish, Pacific cod, Pollock, perch, wild salmon, local white fish or trout.
You want your fillets to be half to three-quarters of an inch thick so that they cook evenly, but if you have a thinner fillet (like trout), just reduce the cooking time.
This recipe takes less than 20 minutes to cook — ideal if you have last-minute guests over for dinner. The taste is gourmet, so don’t be surprised if your friends want to join you on this cleanse! If dining solo, slightly undercook the portions you keep as leftovers so they will reheat deliciously. The turmeric and garlic will help the liver detox go smoothly.
Makes 4 servings.
1⁄4 cup chicken broth
2 Tbsp yellow mustard (look for a sugar- free mustard made with turmeric)
3 Tbsp organic lemon juice, divided
2 Tbsp fresh dill, basil, tarragon or oregano, chopped or 2 tsp dried if fresh is unavailable
1 tsp coconut nectar
4 medium fillets of fresh fish (about 1 lb)
2 Tbsp coconut oil, melted
To taste pink rock or gray sea salt
2 cloves garlic, minced
1⁄4 tsp ground turmeric
Chopped green onions
- To make the sauce, whisk together the broth, mustard, 1 tablespoon of the lemon juice, fresh herbs and coconut nectar, and the turmeric if using, in a small bowl. Set aside.
- Preheat the broiler to high. Place an ovenproof skillet or cast-iron pan six inches below the broiler, for about 10 minutes, to get it very hot.
- While the pan preheats, combine the coconut oil, the remaining 2 tablespoons of lemon juice and salt in a shallow dish. Add the fish and set aside to marinate.
- Using an oven mitt, carefully remove the pan from the oven. Transfer the fish (skin side down if the fish has skin) to the hot pan (reserve the marinade.) Place the pan under the broiler. The fish will cook quickly, usually in five to seven minutes, depending on the thickness. Test with a fork; it should flake easily. The fish tastes best when it’s still rare inside. Transfer the cooked fish to a serving dish with a lid, cover and set aside in a warm spot.
- Using the same skillet, add the reserved marinade, prepared sauce and garlic. Cook over medium heat until the mixture reduces and thickens. Pour over the fish, and serve with a garnish of green onions.
I like to serve this fish with a Tomato Fennel Ragout.
1 Tbsp olive oil
1 cup red onion, chopped
1 bulb fennel, chopped
1 cloves garlic, minced
4 cups Roma tomatoes, chopped
To taste pink rock or gray sea salt
1 small sprig fresh basil
3 sprigs fresh thyme
1 tsp apple cider vinegar
1/2 cup fish or chicken broth
- Heat 1 tablespoon of olive oil in a large sauté pan over medium heat.
- Add 1 cup of chopped red onion and sauté until trans- lucent (approximately five minutes).
- Add 1 chopped bulb of fennel (trimmed and cored) and 2 cloves of minced garlic and sauté for five minutes.
- Add 4 cups of chopped Roma tomatoes and season with pink rock or gray sea salt.
- Tie together 1 small sprig of fresh basil and 3 sprigs of fresh thyme with kitchen string and throw into pan.
- Cook for 15 to 20 minutes on medium-low heat until mixture has thickened.
- Add 1 teaspoon of apple cider vinegar and 1⁄2 cup of fish or chicken broth, and cook for another 10 minutes.
- Remove sprigs. Check for seasoning and adjust to taste.
Recipe reprinted with permission by Julie Daniluk RHN and HarperCollins/
Nutritionist, Julie Daniluk, RHN, hosts Healthy Gourmet, a reality cooking show, now shown in over 70 countries. Her award-winning bestseller, Meals That Heal Inflammation, has helped over 100,000 people enjoy allergy-free foods that taste great. Julie’s latest book, Hot Detox, was the #1 Canadian health book in 2017, with 11 weeks on the best-seller list.
She has appeared on hundreds of television and radio shows, including The Dr. Oz Show, and is a resident nutrition expert for The Marilyn Denis Show.