Arctic Char with Sauteed Swiss Chard Recipe

Looking for an easy Arctic Char with Sauteed Swiss Chard recipe? Learn how to make Arctic Char with Sauteed Swiss Chard using healthy ingredients.


Submitted by sailingchef

Makes 4 servings



A bed of greens makes a delicious accompaniment to Arctic char. Serve with buttered rice or pasta if you like. From Whole Foods.

Recipe Ingredients for Arctic Char with Sauteed Swiss Chard

1/2 lb (1 bunch) Swiss chard
4 teaspoons extra virgin olive oil, divided
1/2 medium onion, thinly sliced
3 cloves garlic, thinly sliced
1 lb arctic char, cut in eights
1 Pepper to taste
1 tbsp fresh lemon juice
1 teaspoon tamari
1 teaspoon toasted sesame oil

Recipe Directions for Arctic Char with Sauteed Swiss Chard

  1. Wash chard well in a large basin of cold water. Drain well. Cut or strip leaves from the stems. Slice stems into 1/4-inch pieces and set aside in a bowl. Roughly chop leaves and set aside in a second bowl.

  2. Heat 2 teaspoons of the oil in a large skillet over medium high heat. Add onion and garlic and cook until the onions are soft and translucent, 5 to 7 minutes. Reduce heat if onions are cooking too fast. Add chard stems, cover and cook 2 minutes. Stir in chard leaves, cover and cook 3 to 5 minutes, stirring frequently. Add 1 tablespoon water, if necessary, to create enough steam to cook greens quickly. When ready, greens should be wilted but still bright green.

  3. Meanwhile, arrange fillets in a single layer on a large plate and season with pepper. Squeeze lemon juice over the top, then drizzle on the tamari and sesame oil. Turn pieces over to coat all surfaces.

  4. Heat remaining 2 teaspoons oil in a skillet over medium high heat. Add char, arranging pieces in a single layer, and cook 2 to 3 minutes on each side, or until done. When char is done, arrange it on top of the chard and serve immediately.

Categories

Fish, Main Dish, American

Nutrition Facts
Serving Size 197.1g
Amount Per Serving
Calories
247
Calories from Fat
101
% Daily Value*
Total Fat
11.2g
17%
Saturated Fat
2.2g
11%
Trans Fat
0.0g
Cholesterol
95mg
32%
Sodium
293mg
12%
Potassium
252mg
7%
Total Carbohydrates
4.6g
2%
Dietary Fiber
1.2g
5%
Sugars
1.3g
Protein
4.2g
Vitamin A 72% Vitamin C 34%
Calcium 4% Iron 9%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
C+
  Good points
  • Low in sugar
  • Very high in vitamin A
  • High in vitamin C
  •   Bad points
  • High in cholesterol
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