alive logo
foodfamilylifestylebeautysustainabilityhealthimmunity

Roasted Arctic Char with Avocado Mango Salsa

    Share

    Roasted Arctic Char with Avocado Mango Salsa

    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.

    Advertisement

    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.

    Serves 4.

    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

    Advertisement

    Roasted Arctic Char with Avocado Mango Salsa

    Directions

    Advertisement
    Ad
    Advertisement
    Advertisement

    READ THIS NEXT

    SEE MORE »
    Fruity Tofu with Sweet Potato Wedges
    Beet Falafel Burgers with Dilly Tahini Sauce

    Beet Falafel Burgers with Dilly Tahini Sauce

    If a falafel and burger had a love child, this would be it. The result of this hybrid is a vibrantly coloured, complex-flavoured veggie burger you’ll flip over. You can also serve them between toasted hamburger buns with toppings such as sliced cucumber, sliced tomato, and arugula.  Holding it together Many plant-based burgers are crumbly and weak, risking a patty that ends up between the grill grates instead of intact on your plate. Keep your burgers together by forming patties no larger than 1 in (2.5 cm) thick, which ensures a nice, even crust on the outside and a thoroughly warmed-through centre, then chilling the patties before grilling. You can also consider using a burger mould, which gives you denser, equally sized patties that cook evenly. Be sure your grill grates are well greased.  Deep freeze You can freeze uncooked falafel burgers on a parchment paper-lined baking sheet or plate and then transfer frozen patties to an airtight container. When ready, just thaw and cook as instructed. Falafel cooking options To bake: Arrange falafel on parchment-lined baking sheet and brush lightly with oil; bake at 375 F (190 C) for 25 minutes, or until crispy on the outside and heated through. To pan fry: Heat large skillet over medium heat. Once hot, add 1 Tbsp oil (15 mL) for each 2 burgers in the pan, swirl to coat pan and cook for 3 to 4 minutes, or until underside is browned. Then flip carefully and cook for 2 to 3 minutes more.