Healthy Recipes - Arctic Char on a Bed of Kale

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Arctic Char on a Bed of Kale

EatingWell Test Kitchen

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.

Servings: 4 servings
Total Time: 30 minutes
Ease of Preparation: Easy
Health: Diabetes Appropriate, Low Calorie, Low Carb, Low Cholesterol, Low Sat Fat, Low Sodium, Healthy Weight, High Potassium, High Calcium, Healthy Weight

Ingredients:

Arctic Char on a Bed of Kale
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

Steps:

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: (Per serving)

Calories - 335
Carbohydrates - 14
Fat - 16
Saturated Fat - 3
Monounsaturated Fat - 8
Protein - 35
Cholesterol - 90
Dietary Fiber - 2
Potassium - 1135
Sodium - 424
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.

Related Links:

• Stuffed Chard with Fresh Marinara
• More Healthy Fall Recipes

EatingWell

This news arrived on: 11/03/2009

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