Arctic Char with Blistered Cherry Tomatoes

Gluten Free
Dairy Free
Very Healthy
Health score
82%
Arctic Char with Blistered Cherry Tomatoes
15 min.
4
311kcal

Suggestions


If you’re looking for a healthy and vibrant meal that bursts with flavor, look no further than this exquisite Arctic Char with Blistered Cherry Tomatoes. With a health score of 82, this dish not only looks stunning but is also gluten-free and dairy-free, making it an excellent choice for those with dietary restrictions. The combination of tender, flaky Arctic char and the sweetness of multicolored cherry tomatoes creates a delightful harmony that will awaken your taste buds.

Ready in just 15 minutes, this recipe is perfect for busy weeknights or a quick lunch that will impress your family and friends. Imagine the enticing aroma of garlic and fresh basil wafting through your kitchen as you prepare this dish. The artistry of cooking comes alive here, especially when you watch the cherry tomatoes blister and release their juices, enhancing the overall freshness of the meal.

Rich in protein, healthy fats, and vibrant colors, this Arctic Char dish will not only nourish your body but also provide a culinary experience that feels like a special occasion. Serve it alongside a crisp salad or your favorite grain for a complete meal that covers all your bases. Dive into this delicious and nutritious meal that’s perfect for any time of the day, whether it's lunch or dinner. Enjoy the healthy journey of cooking and savor every bite!

Ingredients

  • 0.5 teaspoon pepper black divided
  • pints cherry tomatoes 
  • 0.8 teaspoon coarse salt divided
  • 24 ounce filets 
  • 0.3 cup basil fresh thinly sliced
  •  garlic clove halved
  • tablespoons olive oil extra virgin extra-virgin divided
  •  shallots thinly sliced

Equipment

  • frying pan
  • oven

Directions

  1. Preheat oven to 40
  2. Heat a large ovenproof skillet over high heat.
  3. Add 1 tablespoon oil to pan; swirl to coat.
  4. Sprinkle fillets with 1/2 teaspoon salt and 1/4 teaspoon pepper.
  5. Add fillets, flesh side down, to pan, and saut for 2 minutes.
  6. Place pan in oven; cook at 400 for 3 minutes or until desired degree of doneness.
  7. Heat a large cast-iron skillet over medium heat.
  8. Add remaining 2 tablespoons oil to pan; swirl to coat.
  9. Add garlic, and cook 2 minutes or until lightly browned, stirring occasionally. Increase heat to medium-high.
  10. Add tomatoes to pan; saut for 2 minutes or until skins blister, stirring frequently.
  11. Remove pan from heat.
  12. Sprinkle tomato mixture with the remaining 1/4 teaspoon salt, remaining 1/4 teaspoon black pepper, basil, and shallots; toss to combine.
  13. Serve with fish.

Nutrition Facts

Calories311kcal
Protein43.38%
Fat34.42%
Carbs22.2%

Properties

Glycemic Index
40.5
Glycemic Load
0.83
Inflammation Score
-9
Nutrition Score
27.587391065515%

Flavonoids

Apigenin
0.01mg
Luteolin
0.05mg
Kaempferol
0.04mg
Myricetin
0.08mg
Quercetin
2.54mg

Nutrients percent of daily need

Calories:310.62kcal
15.53%
Fat:12.08g
18.58%
Saturated Fat:1.73g
10.84%
Carbohydrates:17.52g
5.84%
Net Carbohydrates:14.49g
5.27%
Sugar:9.86g
10.95%
Cholesterol:73.14mg
24.38%
Sodium:569.25mg
24.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.24g
68.48%
Vitamin C:84.82mg
102.81%
Selenium:58.67µg
83.81%
Phosphorus:457.99mg
45.8%
Potassium:1537.87mg
43.94%
Vitamin B6:0.78mg
39.02%
Vitamin A:1884.67IU
37.69%
Vitamin E:4.61mg
30.73%
Vitamin B3:5.46mg
27.3%
Manganese:0.54mg
26.75%
Vitamin B12:1.55µg
25.8%
Magnesium:91.14mg
22.79%
Vitamin K:23.21µg
22.11%
Iron:3.39mg
18.86%
Vitamin B1:0.27mg
18.09%
Copper:0.34mg
17.16%
Folate:63.44µg
15.86%
Fiber:3.03g
12.14%
Vitamin B2:0.2mg
11.53%
Vitamin D:1.53µg
10.21%
Zinc:1.36mg
9.09%
Calcium:80.45mg
8.04%
Vitamin B5:0.78mg
7.79%
Source:My Recipes