Seared Arctic Char with Broccolini, Olives and Garlic 

 

Adapted from: Bon Appetit, 2008                                 Servings: 2

Category: Entrée-Fish                                                   Prep time: 30 minutes

 

Ingredients

2 Tablespoons extra-virgin olive oil, divided, plus additional for drizzling

1 (6-oz) bunch broccolini

2 large garlic cloves, chopped

5 halved pitted Kalamata olives

3 teaspoons finely slivered orange peel (orange part only, removed with zester), divided

2 (8-oz) arctic char or salmon fillets with skin (each about ½” to ¾” thick)

2 Tablespoons white balsamic vinegar, divided

 

Instructions

Heat 1 tablespoon oil in large nonstick skillet over medium-high heat. Add broccolini and stir 1 minute. Pour ½ cup water into skillet and cook until broccolini is crisp, stirring occasionally, about 5 minutes. Add garlic and stir 30 seconds. Stir in olives and 2 teaspoons orange peel. Transfer mixture to bowl and set aside (do not clean skillet).

Heat 1 tablespoon oil in same skillet over medium-high heat. Sprinkle fish with salt and pepper. Add fish to skillet, skin side down, and cook until skin is crisp, about 3 minutes. Turn fish over and cook just until fish is opaque in center, about 2 ½ minutes longer. Transfer to plates. Return broccolini mixture to same skillet to rewarm; stir in 1 tablespoon balsamic vinegar. Season to taste with salt and pepper. Spoon mixture over dish.

Drizzle fish lightly with oil and 1 tablespoon vinegar. Sprinkle with remaining 1 teaspoon slivered orange peel and serve.

Pair with ¾ cup brown or wild rice.*

 

Nutritional Facts Per Serving

Recipe Only

Serving Size: 1 fillet 

Sugar:Fiber = 3:5

Mono:Sat = 6:1

Calories: 420

Carbohydrates (g): 9

Fat (g): 23

Cholesterol (mg): 125

Protein (g): 49

Sodium (mg): 410

 

Recipe + Pairing 

Serving Size: 1 fillet and brown rice

Sugar:Fiber = 1:3

Mono:Sat = 5:1

Calories: 590

Carbohydrates (g): 43

Fat (g): 24

Cholesterol (mg): 125

Protein (g): 53

Sodium (mg): 420

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