Arctic Char on a Bed of Kale

From EatingWell: September/October 2009 — Subscribe Now!

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.

READER'S COMMENT:

"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...

4 servings

Active Time: 30 minutes

Total Time: 30 minutes

Nutrition Profile

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

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

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.

Nutrition Bonus: Vitamin A (353% daily value), Vitamin C (230% dv), Potassium (32% dv), Calcium & Iron (24% dv), Magnesium (19% dv), good source of omega-3s.

1 Carbohydrate Serving

Exchanges: 2 vegetable, 4 lean meat, 1 fat