Nori-Wrapped Arctic Char with Pickled Beet and Carrot Salad

Nori-Wrapped Arctic Char with Pickled Beet and Carrot Salad

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From: Diabetic Living Magazine

Arctic char is a light pink fish similar to salmon. Its mild flavor pairs nicely with the stronger flavors of wasabi and beets.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 4 baby red beets
  • 4 baby golden beets
  • 2 carrots
  • 2 tablespoons rice vinegar
  • 2 teaspoons sugar or sugar substitute equivalent to 2 teaspoons sugar
  • ½ teaspoon ground black pepper
  • ¼ teaspoon salt
  • ⅛ teaspoon ground ginger
  • 4 (6 ounce) filets fresh or frozen arctic char fillets or salmon fillets, about ½ inch thick
  • Nonstick cooking spray
  • 4 teaspoons wasabi mustard or wasabi horseradish mustard
  • 4 8-inch-square sheets nori (seaweed)
  • Wasabi mustard or wasabi horseradish mustard (optional)

Preparation

  • Prep

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  1. Cut tops off beets and trim root ends. In a covered medium saucepan cook whole beets in enough boiling lightly salted water to cover about 30 minutes or until tender. Drain beets; let cool. Using a paring knife, slip skins off beets. Cut beets into thin slices. Blot beet slices with a paper towel to remove excess liquid.
  2. Using a vegetable peeler, shave carrots lengthwise into thin ribbons. In a medium bowl combine beet slices, carrot ribbons, rice vinegar, sugar, ¼ teaspoon of the pepper, the salt and ginger. Cover and chill for at least 1 hour or up to 2 hours, stirring once.
  3. Meanwhile, thaw fish, if frozen. Preheat oven to 400°F. Coat a 2-quart square baking dish with cooking spray; set aside. Using a spatula, spread 1 teaspoon of the wasabi mustard in the center of each nori sheet. Place fish fillets on top of wasabi mustard. Sprinkle fish with the remaining ¼ teaspoon pepper. Wrap each nori sheet around fish fillet like an envelope.
  4. Place nori-wrapped fish, seam sides down, in the prepared baking dish. Bake about 15 minutes or until fish flakes easily when tested with a fork.
  5. To serve, divide beet-carrot mixture among four serving dishes. Top with nori-wrapped fish. If desired, serve with additional wasabi mustard.

Nutrition information

  • Serving size: 1 arctic char fillet and ½ cup salad
  • Per serving: 248 calories; 5 g fat(1 g sat); 4 g fiber; 16 g carbohydrates; 35 g protein; 147 mcg folate; 0 mg cholesterol; 11 g sugars; 7,137 IU vitamin A; 10 mg vitamin C; 45 mg calcium; 2 mg iron; 473 mg sodium; 977 mg potassium
  • Nutrition Bonus: Vitamin A (143% daily value), Folate (37% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 4½ lean protein, 2 vegetable

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