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 (aka dinosaur) kale in this dish. Serve with mashed potatoes. Source: EatingWell Magazine, September/October 2009

EatingWell Test Kitchen



  • 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.

  • 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.

  • Meanwhile, combine sour cream, horseradish and dill in a bowl. Serve the fish and kale with the sauce and lemon wedges.

Nutrition Facts

334 calories; 16 g total fat; 3.4 g saturated fat; 90 mg cholesterol; 428 mg sodium. 1186 mg potassium; 12.4 g carbohydrates; 4.3 g fiber; 3 g sugar; 36.5 g protein; 11557 IU vitamin a iu; 138 mg vitamin c; 185 mcg folate; 254 mg calcium; 4 mg iron; 90 mg magnesium; 1 mg thiamin;

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