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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.

Source: EatingWell Magazine, September/October 2009


Ingredient Checklist


Instructions Checklist
  • 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 Facts

334 calories; protein 36.5g; carbohydrates 12.4g; dietary fiber 4.3g; sugars 3.2g; fat 16g; saturated fat 3.4g; cholesterol 89.8mg; vitamin a iu 11556.5IU; vitamin c 138.4mg; folate 184.6mcg; calcium 253.7mg; iron 4.1mg; magnesium 89.9mg; potassium 1186.5mg; sodium 428.3mg; thiamin 0.6mg.

2 vegetable, 4 lean meat, 1 fat