Recipe

Arctic Char on a Bed of Kale

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Recipe Information

Total Time: 30 minutes
Servings: 4

Arctic char is sustainably farmed, mild flavored and quick cooking. Delicious served on this lightly cooked bed of kale.

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

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.

Nutritional Information

Calories: 335, Carbohydrates: 14 g., Fat: 16 mg., Saturated Fat: 3 mg., Monounsaturated Fat: 8 mg., Protein: 35 mg., Cholesterol: 90 g., Fiber: 2 g., Postassium: mg., Sodium: 424 mg., Added Sugars: 0 mg.