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Arctic Char on a Bed of Kale

:  September/October 2009

Your rating: None Average: 4.2 (14 votes)

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:
"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...
Arctic Char on a Bed of Kale Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Healthy weight | Heart healthy | High potassium | High calcium | Gluten free |

View Our Nutrition Guidelines »

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

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Preparation

  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

Per serving: 335 calories; 16 g fat ( 3 g sat , 8 g mono ); 90 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 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.

Carbohydrate Servings: 1

Exchanges: 2 vegetable, 4 lean meat, 1 fat


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Style/Theme
Quick (total 30 min. or less)
Birthday
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Type of Dish
Main dish, combination meal
Main dish, fish/seafood
Ease of Preparation
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Ethnic/Regional
American
Main Ingredient
Fish
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High calcium
High potassium
Gluten free
Preparation/ Technique
Saute
Steam
Meal/Course
Dinner

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Publication
September/October 2009
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