Arctic Char on a Bed of Kale

http://www.eatingwell.com/recipes/arctic_char_kale.html

From EatingWell:  September/October 2009

Arctic char, related to salmon and trout, is sustainably farmed, making it a “best choice” for the environment. It has a mild flavor and cooks up quickly. We like the taste and texture of Lacinato (a.k.a. Dinosaur) kale in this dish. Serve with mashed potatoes.

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

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 large shallot, thinly sliced
• 1 cup reduced-sodium chicken broth
• 1/4 cup water
• 1-1 1/2 pounds kale, tough stems removed, coarsely chopped (14-16 cups)
• 1 pound skinned arctic char or salmon fillet, cut into 4 portions
• 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

Preparation

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.

Nutrition

Per serving : 335 Calories; 16 g Fat; 3 g Sat; 8 g Mono; 90 mg Cholesterol; 14 g Carbohydrates; 35 g Protein; 2 g Fiber; 424 mg Sodium; 1135 mg Potassium

1 Carbohydrate Serving

Exchanges: 2 vegetable, 4 lean meat, 1 fat