Ingredients
2 Tablespoons butter
2 pounds Arctic Char or Tilapia
1 tea sea salt and 1/2 tea pepper
1/2 tea Spanish paprika
1 tea onion-garlic dried powder (spice)
2 Tablespoons Grape seed oil, separated
1/4 cup yellow onion, chopped
2 garlic cloves, minced
3 sprigs of fresh thyme
Optional: 1 tea lemon zest or even lemon juice!
1 head of broccoli, washed, and cut into florets (about 4 cups)
2 – 3 slices of Sourdough bread, cut into small pieces.
3/4 cup shredded cheese (I use Mild cheddar or Gruyere)
Directions
Wash fish, pat dry and set aside. Preheat oven to 375 degrees. Grease a 9×13 inch glass baking dish, or 2 smaller round pie dishes. Cut fish into bite-size pieces and place the fish, as well as the broccoli florets into the baking dish. Sprinkle with sea salt, black pepper, Spanish paprika and onion-garlic powder.
Now, heat a non-stick skillet along with 2 of the tablespoons of grape seed oil. Simmer the chopped onion and garlic on medium-low for approximately 10 minutes. Add the thyme and optionally some lemon juice or zest, and cook until the onions are softened, and the mixture is lightly browned. Pour this warm mixture on top of your fish and broccoli. Place the bread pieces on top. (Alternatively, you could use bread crumbs). Pour the other 2 tablespoons of grape seed oil on top of the bread, and then sprinkle with your shredded cheese. You may top with more more paprika and salt/pepper if desired. Bake until the top is browned, about 25 minutes.
Suzy Cohen, RPh, has been a licensed pharmacist for over 30 years, blending conventional medicine with natural approaches to help people feel better and live healthier. She is the founder of Script Essentials, a supplement company known for targeted, custom-formulated products, some with patented innovations.
With a special focus on thyroid health, functional medicine, and drug-induced nutrient depletion (what she calls “drug muggers”), Suzy is the author of several books including Thyroid Healthy, Drug Muggers, and Diabetes Without Drugs. She also writes a nationally syndicated health column and shares practical, easy-to-understand guidance with readers around the world.
