Much like its cousins salmon and trout, this northern swimmer is a good source of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), two superstar omega-3 fats that may reduce the risk for heart failure and depression.
Unlike salmon, land-based contained farming practices for arctic char aren’t linked to pollution or escapes into the wild, so it’s fine to opt for farmed over wild-caught (which is very hard to come by anyway). Generally milder tasting than salmon, char takes well to lively salsas such as this mango-infused one.
2 ripe mangoes, peeled and cubed
1 ripe avocado, diced
1 red bell pepper, finely diced
1/2 cup (125 mL) finely diced red onion
1 jalapeno pepper, seeded and minced
1/3 cup (80 mL) fresh cilantro, chopped
1/4 cup (60 mL) chopped fresh mint
2 tsp (10 mL) orange zest
2 Tbsp (30 mL) orange juice
1/2 tsp (2 mL) sea salt, divided
1 1/2 lb (750 g) arctic char fillets, cut into 4 equal-sized pieces
1/4 tsp (1 mL) freshly grated black pepper
Combine mango, avocado, bell pepper, red onion, jalapeno, cilantro, mint, orange zest, orange juice, and 1/4 tsp (1 mL) salt in large bowl. Set aside.
Preheat oven to 375 F (190 C). Rinse arctic char under cold water, pat dry with paper towel, and season with remaining salt and pepper. Place fish skin side down on silicone- or parchment paper-lined baking sheet, and bake for 12 minutes, or until flesh is opaque and flakes easily.
Serve fish topped with mango salsa.
Each serving contains: 482 calories; 39 g protein; 20 g total fat (7 g sat. fat, 0 g trans fat); 28 g total carbohydrates (19 g sugars, 7 g fibre); 435 mg sodium
source: "Catch of the Day", alive #364, February 2013
Don’t be fooled by the simplicity of this roasted vegetable appetizer platter. High quality ingredients, a variety of textures and colours, fresh herbs, and a flash of lemon make it shine. Not all olive oils and balsamics are created equal Use your good, fruity, cold-pressed extra-virgin olive oil to accompany this appetizer platter, since the quality and flavour will shine through. You can use a more neutral and affordable olive oil for roasting the vegetables, if you prefer. As for the balsamic vinegar, use either an aged one that’s thick and sweet, or reduce a young balsamic in a small saucepan until thick, optionally adding a pinch of sugar to sweeten it (see the oyster mushrooms with caramelized parsnips recipe for helpful directions). A store-bought balsamic glaze that’s already been thickened works as well, but check the ingredients for unwanted preservatives and sweeteners.
Spooned over hearty fall greens such as kale or chard, this delicious side dish can also double as a main meal; its flavours absolutely pop with our zesty herb topping. The beets are packed with amazing nutrients, plus they’re delicious served hot, at room temperature, or cold. Add some crunch This dish is a meal in itself. Scatter toasted pine nuts or pecans overtop for some added crunch.
“One of my favourite stir-fry meals is broccoli beef, so when I found myself with several hundred pounds of Yukon Mountain caribou this past fall, I figured a ’bou backstrap would be an excellent game replacement,” says Cosco. “Paired with a side of rice, this quick game meal is ready to go.” Note to those afraid of cranking the heat: “The pan needs to be ripping hot to give an immediate sear,” says Cosco. Take a deep breath, and go for it. What’s backstrap? Backstrap comes from the caribou’s longissimus dorsi, the muscle that runs along the spine. Beef striploin would be a good substitution for the lean meat, says Cosco. The slices should be cut to the classic length of fajita strips, about 1/2 in (1.25 cm) wide.