Rock Fish w/ Herbed Butter Sauce

Hello, Hello Friends! I love me a meal I can toss together in approx 15 minutes with little to no hustle! I am very fond of using rock fish in this recipe because it is a budget friendly fish- easy and quick to cook- and packed with nutrients!

Pro Tip: When buying fish- I highly encourage you to inquire whether your fish you are buying is wild caught or farmed.

Here are some things to consider when buying farmed fish:

• Farmed fish can contain 10 times more carcinogenic toxins.

• Farmed fish are administered more antibiotics by weight than any other livestock.

• Seven out of 10 pieces of farmed fish tested had concentrations of cancer-causing PCBs high enough to trigger health warnings from the U.S. Environmental Protection Agency.

• Eating wild caught fish is more sustainable.

• Because of the relatively confined space that the fish are kept in and their increased risk of industrial contamination, farmed fish are more likely to suffer from disease.

Deets//

4 filets of Wild Caught Rock Fish (or cod)

2 Tbsp Fresh Herbs➡️I used a mixture of thyme/sage/basil from my garden

2 Tbsp of Sliced Red Onion - the fresh spring onions are out and are PERFECTION right now!

1/4 Cup Melted Butter or Ghee

1/2 Lemon

Sea Salt & Pepper

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Process://

Preheat oven or Pellet Grill to 400°

Mix melted butter & herbs. Set aside.

Note: I recommend a cast iron skillet- as it is oven safe (you get extra "iron" minerals AND it helps cut dishes ).

Season fish with S&P

In your cast iron slightly oil (I lightly sprayed with coconut oil). Med/ high- add fish to hot pan, I also added the sliced onions at this time as well! Sear both sides.

Drizzle with melted butter on top of the seared fish. Place fish in the oven.

And bake for 7ish minutes. Drizzle baked fish with squeeze of fresh lemon .

Enjoy!!!