Arctic Char on a Bed of Kale

Arctic Char on a Bed of Kale

6 Reviews
From: EatingWell Magazine, 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 (aka dinosaur) kale in this dish. Serve with mashed potatoes.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 tablespoon extra-virgin olive oil
  • 1 large shallot, thinly sliced
  • 1 cup reduced-sodium chicken broth
  • ¼ cup water
  • 1-1½ pounds kale, tough stems removed, coarsely chopped (14-16 cups)
  • 1 pound skinned arctic char or salmon fillet, cut into 4 portions
  • ¼ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • ¼ cup reduced-fat sour cream
  • 2 teaspoons prepared horseradish
  • 1 tablespoon chopped fresh dill, or 1 teaspoon dried
  • 4 lemon wedges for garnish


  • Active

  • Ready In

  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 information

  • Per serving: 334 calories; 16 g fat(3 g sat); 4 g fiber; 12 g carbohydrates; 37 g protein; 185 mcg folate; 90 mg cholesterol; 3 g sugars; 0 g added sugars; 11,557 IU vitamin A; 138 mg vitamin C; 254 mg calcium; 4 mg iron; 428 mg sodium; 1,186 mg potassium
  • Nutrition Bonus: Vitamin A (231% daily value), Vitamin C (230% dv), Folate (46% dv), Calcium (25% dv), Iron (22% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 2 vegetable, 4 lean meat, 1 fat

Reviews 6

August 14, 2014
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By: EatingWell User
Easy and tasty This was a nice recipe, and very easy to make. I did not do the sauce, and used some lime juice at the end. The kale turned out great (I used some Russian Red kale) and the fish was cooked perfectly. Simple and good.
November 28, 2012
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By: EatingWell User
Easy and Delicious I think this is a very easy, nutritious and delicious meal. I paired it with a mock cauliflower mashed potato and a chardonnay. Great dinner. Pros: Ease, time, taste
November 12, 2010
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By: EatingWell User
I agree wholeheartedly with the comments about farmed Atlantic salmon posted on 11/05/2010. But the author of the recipe was talking about Arctic char, not salmon, when he/she made the statement about "sustainably farmed." According to the Monterey Bay Aquarium's Seafood Watch, "Farmed Arctic char is a "Best Choice" because it's farmed in an ecologically responsible manner. Although Arctic char is fished both commercially and by recreational fishermen, most Arctic char sold in the U.S. is farmed . . . in land-based, closed systems and so there is a low risk of pollution and habitat effects. Closed systems'particularly recirculating systems'treat their wastewater. There is only a minor risk associated with escapes of farmed Arctic char to the wild and in some operations only sterile fish are raised and would therefore not be able to breed with wild Arctic char if they did escape. This combination of factors results in a recommendation of 'Best Choice.' " Seafood Watch rates wild-caught salmon from Washington and parts of Oregon as "Good Alternatives" to farmed Atlantic salmon (rated "Avoid").
November 05, 2010
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By: EatingWell User
I dislike the reference that Atlantic farmed Salmon [is sustainably farmed, making it a "best choice" for the environment]. I am not of the eniromentalist mentality but of a conservation mentality and happen to deal with salmon both in raising and catching. Farmed Salmon raised for profit does not have as much flavor as wild caught salmon. The reason is what it is fed verses what a wild caught salmon eats in the wild , cretin from plankton and shrimp. That is what naturally makes it's meat pink. Farmed salmon are given food with additives to make their meat pink. There is also an issue with farmed Salmon's possible escape and infecting wild caught salmon with deseases. When fish of any kind are penned up they are just like chickens penned in small cages that most environmental groups abhor. Basically they don't get to move around as much and the closer contact makes them more subseptable to deseases. A better answer to encreasing more salmon for human consumption is conservation measures to restore our streams and rivers habitat and preventing polution. On the Oregon, Washington, Alaska, and British Columbia coast we augment with hatchery salmon while doing all of the above. Oregon and British Columbia have a volunteer program called Salmon Trout Enhancement Program a non profit program. We work with habitat restoration, Education and Enhancement programs using volunteers. We have a number of hatcheries that are run by volunteers under the ausp
December 03, 2009
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By: EatingWell User
It was easy enough to make but I felt like there wasn't a lot of flavor here. I'm glad I bought extra lemons because juicing them all over the salmon and kale made it a lot better. The dill cream sauce was very overpowered by the horseradish; unless you're a fanatic, I would use about half the prescribed amount. The Probably won't be making this again.
September 16, 2009
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By: Cali4neagirl
This was so easy to make and very tasty. I used Salmon and this is the first time I've ever tried Kale. I didn't have time to make mashed potatoes so I baked potatoes in the micro and used some of the sour cream sauce along w/a little salt and pepper for the baked potatoes as well. Delish! Will make this again in the future.
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