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Ghee-Seared Pickerel with Lemon and Herbs

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 This simple fish recipe is ready in just 20 minutes and uses only a couple of ingredients. This recipe is delicious, easy to prepare, and is rich in omega-3 fatty acids. The fresh herbs provide antioxidants and anti-inflammatory properties and give the option to customize this dish to individual tastes and preferences.

There are some important considerations when buying fish, firstly that wild-caught fish usually provide a higher quantity of nutrients. Wild-caught fish is especially high in omega-3 fatty acids due to their varied diets and are at a lower risk of exposure to contaminants and chemicals than their farmed counterpart. The main risk associated with fish and shellfish consumption is mercury toxicity, which bioaccumulates and presents a risk in larger fish such as swordfish and tuna. To limit exposure to heavy metal toxicity, choose small fish such as sardines, tilapia, or pickerel.

 

Ghee-Seared Pickerel with Lemon and Herbs

 

Gluten-Free, Dairy-Free, Paleo-Friendly, Whole30

 

Prep Time: 5 minutes

Cook time: 15 minutes

Serves 4

 

Ingredients

  • 4 (6-ounce) fresh, wild-caught pickerel fillets
  • Sea salt and pepper, to taste
  • 2 tablespoons Lee’s Ghee (Plain Jane, Brown Butter or Gold Standard)
  • 1 lemon, half juiced, and half cut into wedges
  • 1 cup of fresh minced herbs, such as parsley, thyme, or spring onion

 

Directions

  1. Pat fillets dry with a paper towel and season both sides with salt and pepper.
  2. In a large sauté pan over high heat, melt 1 tablespoon of ghee. Once ghee starts to shimmer lower to medium heat. Add the pickerel to the pan and juice of half a lemon.  
  3. After 10 minutes flip the fish and add the herbs, lemon wedges and remaining 1 tablespoon of ghee.
  4. Cook the fish an additional 2 minutes or until fish is opaque all the way through and flakes apart easily with a fork.
  5. Season with additional salt (if desired) and serve.

 

Note: Instead of pickerel, this recipe can be made with any white fish such as tilapia or cod. 


| by Megan Woroch