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.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

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

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Rinse the fish fillets under cold water and pat them dry with paper towels. Season both sides with salt and pepper.

Step 3

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.

Step 4

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.

Step 5

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.

Step 6

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.

Step 7

Remove the fish and vegetables from the oven. Drizzle the fish with the herb butter sauce and the remaining tablespoon of lemon juice.

Step 8

Plate the fish alongside the roasted asparagus and tomatoes. Garnish with additional parsley or dill if desired.

Step 9

Serve immediately and enjoy your Fish Ontario with a light, crisp white wine or your favorite beverage.

Nutrition Facts

Serving size	1144.2 grams (1144.2g)

Amount per serving	% Daily Value*
Calories	1407

Total Fat 105.10g	135%
Saturated Fat 38.50g	193%
Polyunsaturated Fat 2.70g
Cholesterol 364mg	121%
Sodium 2633mg	114%
Total Carbohydrate 30.60g	11%
Dietary Fiber 12.50g	45%
Total Sugars 13.40g
Protein 93.00g	186%

Vitamin D 800IU	4000%
Calcium 267mg	21%
Iron 14mg	77%
Potassium 2667mg	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.

Source of Calories

Fat: 65.7%

Protein: 25.8%

Carbs: 8.5%