Arctic Char with Strawberry Salsa and Green Beans
Green pick
The majority of Arctic char on the market is raised in closed, land-based aquaculture systems that pose little risk to wild species and don’t pollute surrounding waterways. Char can be adapted to any recipes giving a shout-out to salmon.
Health perk
Well-endowed in omega-3 fats (along with selenium, vitamin D, vitamin B12—among others), consider this traditional Inuit protein staple as a means to avoid summer salmon burnout. Consuming large quantities of fish loaded with omega-3 fatty acids may explain low levels of heart disease in Japan, according to a study in the Journal of the American College of Cardiology.
Recipe note
Combining the sweetness of trout and the richness of salmon, char is mild tasting for those not crazy about salmon’s fishy taste. Rainbow trout is another sustainable omega-3 powerhouse that can be used in lieu of arctic char. Recipe can be halved.
1 1/2 lb (750 g) Arctic char filets
1/2 tsp (2 mL) cumin powder
Salt and pepper to taste
2 cups (500 mL) sliced strawberries
1 jalapeno pepper, seeded and minced
1 in (2.5 cm) slice fresh ginger, grated
1/3 cup (80 mL) cilantro, chopped
Juice of 1 lime
1 tsp (5 mL) honey
1 lb (450 g) green beans
1/2 cup (125 mL) slivered almonds
Juice of 1/2 lemon
1/4 tsp (1 mL) kosher or sea salt
1/4 tsp (1 mL) black pepper
Rinse Arctic char and pat dry with paper towel. Season with cumin powder, salt, and pepper; set aside.
To make salsa, combine strawberries, jalapeno ginger, cilantro, lime juice, and honey in bowl; set aside.
Trim ends off beans and slice in half. Steam beans until slightly tender but still crisp, about 5 minutes. As beans steam, heat skillet over medium-high heat. Without any oil, add almonds and toast until they brown, stirring frequently.
In bowl, combine green beans, toasted almonds, lemon juice, salt, and pepper; set aside.
Add char to skillet, skin side down, and cook over medium heat for 5 minutes. Flip and cook for an additional 3 minutes or until opaque throughout. Serve topped with strawberry salsa and with green beans.
Serves 4.
Each serving contains: 456 calories; 42 g protein; 19 g total fat (7 g sat. fat, 0g trans fat); 20 g carbohydrates; 7 g fibre; 286 mg sodium
source: "Great Catch!", alive #332, June 2010
Arctic Char with Strawberry Salsa and Green Beans
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
