Arctic Char on a Bed of Kale

Arctic Char on a Bed of Kale

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.

From EatingWell: September/October 2009
Yield: 4 servings
Active Time: 30
Total Time: 30

Ingredients

  1. 1 tablespoon extra-virgin olive oil
  2. 1 large shallot, thinly sliced
  3. 1 cup reduced-sodium chicken broth
  4. 1/4 cup water
  5. 1-1 1/2 pounds kale, tough stems removed, coarsely chopped (14-16 cups)
  6. 1 pound skinned arctic char or salmon fillet, cut into 4 portions
  7. 1/4 teaspoon salt
  8. 1/4 teaspoon freshly ground pepper
  9. 1/4 cup reduced-fat sour cream
  10. 2 teaspoons prepared horseradish
  11. 1 tablespoon chopped fresh dill, or 1 teaspoon dried
  12. 4 lemon wedges for garnish

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

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