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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.

Source: EatingWell Magazine, November/December 2016




Ingredient Checklist


Instructions Checklist
  • Separate chard leaves from stems; coarsely chop the leaves and chop the stems. Set aside separately.

  • 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.

  • Add the chard stems to the bacon drippings along with leeks, 1 tablespoon oil, 1 teaspoon thyme and 1/4 teaspoon each salt and pepper. Cook, stirring, until tender, 8 to 10 minutes.

  • 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.

  • Season fish with the remaining 1 teaspoon thyme and 1/4 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 Facts

4 oz. fish & 1 cup chard each
367 calories; protein 33.5g; carbohydrates 12g; dietary fiber 3.6g; sugars 3.3g; fat 20.6g; saturated fat 4.8g; cholesterol 94.5mg; vitamin a iu 8644.5IU; vitamin c 29.2mg; folate 56.8mcg; calcium 167.5mg; iron 6mg; magnesium 153.9mg; potassium 1305.7mg; sodium 655.2mg; thiamin 0.6mg.

2 1/2 vegetable, 4 lean meat, 2 fat