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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