Seared Arctic Char with Bacon-Leek Chard

Seared Arctic Char with Bacon-Leek Chard

1 Review
From: EatingWell Magazine, November/December 2016

A cousin of salmon and trout with a milder flavor, Arctic char-both farmed and wild—is recommended as a Best Choice by Seafood Watch. It's low in mercury and has almost the same amount of omega-3s per serving as salmon. Try it in this healthy fish recipe with dark leafy greens.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 bunch chard
  • 2 bacon slices, thinly sliced
  • 2 medium leeks, white and light green parts only, washed and sliced
  • 2 tablespoons extra-virgin olive oil, divided
  • 2 teaspoons chopped fresh thyme, divided
  • ½ teaspoon salt, divided
  • ½ teaspoon ground pepper, divided
  • 2 tablespoons heavy cream
  • 1¼ pounds Arctic char or wild salmon, cut into 4 portions

Preparation

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  1. Separate chard leaves from stems; coarsely chop the leaves and chop the stems. Set aside separately.
  2. Cook bacon in a large cast-iron skillet over medium heat until crisp, 5 to 7 minutes. Remove to a plate with a slotted spoon.
  3. Add the chard stems to the bacon drippings along with leeks, 1 tablespoon oil, 1 teaspoon thyme and ¼ teaspoon each salt and pepper. Cook, stirring, until tender, 8 to 10 minutes.
  4. Add the chard leaves to the pan by the handful, stirring and letting them wilt a bit before adding more; cook, stirring, until tender, about 5 minutes. Stir in cream and the bacon. Transfer to a medium bowl and cover to keep warm. Wipe out the pan.
  5. Season fish with the remaining 1 teaspoon thyme and ¼ teaspoon each salt and pepper. Heat the remaining 1 tablespoon oil in the pan over medium-high heat. Cook the fish, turning once, until just cooked through, 4 to 5 minutes total. Serve with the chard.

Nutrition information

  • Serving size: 4 oz. fish & 1 cup chard each
  • Per serving: 367 calories; 21 g fat(5 g sat); 4 g fiber; 12 g carbohydrates; 33 g protein; 57 mcg folate; 95 mg cholesterol; 3 g sugars; 0 g added sugars; 8,644 IU vitamin A; 29 mg vitamin C; 168 mg calcium; 6 mg iron; 655 mg sodium; 1,306 mg potassium
  • Nutrition Bonus: Vitamin A (173% daily value), Vitamin C (48% dv), Iron (33% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 2½ vegetable, 4 lean meat, 2 fat

Reviews 1

March 04, 2017
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By: Julie Ryan
This is Soo good. I substituted Salmon, but so full of flavor. I love the fish on the warm greens. Excellent
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