Black Rice Arctic Char Salad
This colourful dish is sure to thrill sushi lovers. Arctic char is considered one of the more sustainable seafood options, but you can also use rainbow trout or wild salmon for this recipe. Wasabi powder and nori can be found in health food stores or the Asian section of many grocers.
1 cup (250 mL) Chinese black rice
1 cup (250 mL) frozen shelled edamame
1 large carrot, sliced into matchsticks
1 cup (250 mL) thinly sliced radish
2 sheets nori, crumbled
1 Tbsp (15 mL) rice vinegar
1 Tbsp (15 mL) sesame oil
Juice of 1/2 lemon
1 Tbsp (15 mL) + 1 tsp (5 mL) honey
1/4 tsp (1 mL) sea salt
1/8 tsp (0.5 mL) cayenne
2 tsp (10 mL) wasabi powder
1 Tbsp (15 mL) reduced sodium soy sauce
1 1/2 lb (750 g) Arctic char fillets
1 Tbsp (15 mL) sesame seeds (optional)
In medium-sized saucepan, combine rice with 1 3/4 cups (435 mL) water. Bring to a boil, reduce heat, and simmer, covered, for 30 minutes, or until tender. Set aside for 5 minutes and then fluff with a fork.
Prepare edamame according to package directions.
Preheat oven to 400 F (200 C). In large bowl toss together cooked rice, edamame, carrot, radish, and nori.
In small bowl, whisk together rice vinegar, sesame oil, lemon juice, 1 tsp (5 mL) honey, salt, and cayenne to create dressing. Pour dressing over rice mixture and toss to coat.
Liquefy remaining honey (1 Tbsp/15 mL) in small saucepan over low heat. In small bowl, whisk together wasabi powder with 1 Tbsp (15 mL) water. Whisk in soy sauce and liquefied honey.
Place Arctic char skin-side down on parchment- or silicone-lined large baking sheet and brush with generous amount of wasabi and honey mixture. Bake for 5 minutes. Remove char from oven, brush with more of the wasabi and honey mixture, and cook until it flakes easily, about 6 minutes more.
Divide rice mixture among serving plates and top with chunks of the Arctic char. Garnish with sesame seeds, if desired.
Serves 6.
Each serving contains: 333 calories; 30 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 30 g total carbohydrates (6 g sugars, 4 g fibre); 243 mg sodium
source: "Rice Is More Than Nice", alive #360, October 2012
Black Rice Arctic Char Salad
Directions
Matthew Kadey, MSc, RD
Matthew Kadey 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).
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