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.Yield: 4 servings
Active Time: 30
Total Time: 30
- 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
- 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
|fat||16 g (3 g sat, 8 g mono)|
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 Serving 1
Exchanges 2 vegetable, 4 lean meat, 1 fat
From EatingWell September/October 2009