banner
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 »
    Sweet and Sour Brussels Sprout Tempeh Stir-Fry

    Sweet and Sour Brussels Sprout Tempeh Stir-Fry

    This Asian-inspired stir-fry takes full advantage of the crunch Brussels sprouts achieve when they’re heated quickly. The sweet-and-sour sauce delivers a tangy edge, and tempeh offers plant-based protein and a blast of umami. If you want meat in the dish, you can replace tempeh with ground pork. Ready, set, go Stir-frying is a cooking method that thrives on speed. That means you want to have all of your ingredients prepped and ready to go into the pan. That also means no chopping on the fly.