Arctic Char on a Bed of Kale

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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 (a.k.a. Dinosaur) kale in this dish. Serve with mashed potatoes.

Arctic Char on a Bed of Kale
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 30 minutes

  • 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

Directions
  1. 4 servings

  2. 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.

  3. 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.

  4. Meanwhile, combine sour cream, horseradish and dill in a bowl. Serve the fish and kale with the sauce and lemon wedges.


Nutritional Facts

Servings
4
Per serving
Calories
335
Carbohydrates
14g
Fat
16g
Saturated Fat
3g
Monounsaturated Fat
8g
Protein
35g
Cholesterol
90mg
Dietary Fiber
2g
Potassium
1136mg
Sodium
424mg
Added Sugars
0g
Exchanges
2 vegetable
4 lean meat
1 fat
Carbohydrate Servings
1
Vitamin A (353% daily value)
Vitamin C (230% dv)
Potassium (32% dv)
Calcium &amp
_Iron (24% dv)
Magnesium (19% dv)
good source of omega-3s.

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