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Arctic Char on a Bed of Kale

Arctic Char on a Bed of Kale
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WebMD Recipe from

Arctic char, related to salmon and trout, is sustainably farmed, making it a "best choice" for the environment. It has a mild flavor and cooks up quickly. We like the taste and texture of Lacinato (a.k.a. Dinosaur) kale in this dish. Serve with mashed potatoes.

Prep: 30 minutes | Total Time: 30 minutes
  • 1 tablespoon
    extra-virgin olive oil
  • 1 large
    shallot, thinly sliced
  • 1 cup
    chicken broth, reduced-sodium
  • 1/4 cup
  • 1-1 1/2 pounds
    kale, tough stems removed, coarsely chopped; 14-16 cups
  • 1 pound
    arctic char or salmon fillet, skinned, cut into 4 portions
  • 1/4 teaspoon
  • 1/4 teaspoon
    pepper, freshly ground
  • 1/4 cup
    sour cream, reduced-fat
  • 2 teaspoons
    prepared horseradish
  • 1 tablespoon
    fresh dill, chopped, or 1 teaspoon dried
  • 4 wedges
    lemon, for garnish
  1. Heat oil in a large skillet over medium heat. Cook shallot, stirring, until beginning to soften, about 2 minutes. Add broth, water and half the kale; cook, stirring, until slightly wilted, about 1 minute. Add the remaining kale and cook until tender, about 8 minutes.
  2. Sprinkle fish with salt and pepper and place on the kale. Cover and cook until the fish is just cooked through, 5 to 7 minutes.
  3. Meanwhile, combine sour cream, horseradish and dill in a bowl. Serve the fish and kale with the sauce and lemon wedges.
Nutritional Information

Makes: 4 servings
  • Calories335
  • Fat16 g
    • Saturated fat3 g
  • Cholesterol90 mg
  • Carbohydrates14 g
    • Dietary fiber2 g
  • Protein35 g
  • Sodium242 mg
* Nutritional Guidelines based on the USDA's MyPlate Standards.
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