Arctic Char on a Bed of Kale

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Arctic char is a mild-flavored fish–related to salmon and trout–that’s sustainably farmed and cooks up quickly. Try this recipe with lacinato (otherwise known as dinosaur) kale, and serve with roasted or steamed potatoes for a complete meal.

Yield: 4 servings
Active Time: 30 minutes
Total Time: 30 minutes

Recipe Ingredients
1 pound skinned arctic char or salmon fillet, cut into 4 portions
1-1 1/2 pounds kale, tough stems removed, coarsely chopped (14-16 cups)
1 large shallot, thinly sliced
1 cup reduced-sodium chicken broth
1 tablespoon extra-virgin olive oil
1/4 cup water
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 cup reduced-fat sour cream
2 teaspoons prepared horseradish
1 tablespoon chopped fresh dill or 1 teaspoon dried
4 lemon wedges for garnish

Recipe Steps

  1. Heat oil in a large skillet over medium heat. Cook shallot, stirring, until beginning to soften, about 2 minutes. Add broth, water and half the kale; cook, stirring, until slightly wilted, about 1 minute. Add the remaining kale and cook until tender, about 8 minutes.
  2. Sprinkle fish with salt and pepper and place on the kale. Cover and cook until the fish is just cooked through, 5 to 7 minutes.
  3. Meanwhile, combine sour cream, horseradish and dill in a bowl. Serve the fish and kale with the sauce and lemon wedges.

Recipe Nutrition
Per serving:
335 calories
Fat: 16 g fat (3 g sat, 8 g mono)
Cholesterol: 90 mg
Carbohydrate: 14 g
Added sugars: 0 g
Protein: 35 g
Fiber: 2 g
Sodium: 424 mg
Potassium: 1136 mg
Vitamin A: 353% daily value (DV)
Vitamin C:  230% DV
Calcium and iron: 24% DV
Magnesium: 19% DV
Good source of omega-3s
1 carbohydrate serving
Exchanges: 2 vegetable, 4 lean meat, 1 fat


Recipes © 2004-2013 Eating Well, Inc. All rights reserved. Reprinted with permission.

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The One Medical blog is published by One Medical, an innovative primary care practice with offices in Boston, Chicago, Los Angeles, New York, Phoenix, the San Francisco Bay Area, Seattle, and Washington, DC.

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