Arctic Char with Orange-Caper Relish

Gluten Free
Dairy Free
Health score
42%
Arctic Char with Orange-Caper Relish
15 min.
4
198kcal

Suggestions


Indulge in a delightful culinary experience with our Arctic Char with Orange-Caper Relish, a dish that beautifully marries fresh flavors and wholesome ingredients. Perfectly gluten-free and dairy-free, this recipe is an ideal choice for anyone looking to savor a light yet satisfying meal. With just 15 minutes of preparation time, you can serve this vibrant and flavorful dish with ease, making it a fantastic option for lunch or dinner.

At only 198 calories per serving, this meal is not just delicious but also mindful of your dietary goals. The star of the dish, Arctic char, is a nutrient-rich fish known for its rich flavor and tender texture. Paired with a zesty orange-caper relish, the combination is a refreshing taste explosion that will transport your taste buds to a sun-soaked paradise.

Whether you’re cooking for yourself or impressing dinner guests, this elegant main course showcases your culinary prowess without overwhelming your kitchen duties. The medley of flavors—from the tangy capers to the sweet bursts of fresh orange—creates a balance that is as pleasing to the palate as it is to the eye. Get ready to wow your family and friends with a dish that not only nourishes but also excites the senses!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • tablespoon capers minced
  • 24 ounce filets 
  • tablespoon parsley fresh chopped
  • 0.1 teaspoon ground pepper red
  • 0.5 teaspoon kosher salt 
  • tablespoon olive oil extra virgin extra-virgin
  • tablespoons onion red
  • tablespoon orange juice fresh
  • teaspoon orange zest grated
  • cup orange sections 
  • teaspoon rice vinegar 

Equipment

  • bowl
  • frying pan

Directions

  1. Combine first 9 ingredients in a small bowl; toss gently to combine. Cover and chill until ready to serve.
  2. Heat a large heavy skillet over medium-high heat.
  3. Sprinkle fish with salt and pepper. Coat pan with cooking spray.
  4. Add fish to pan; cook 4 minutes on each side or until desired degree of doneness.
  5. Place 1 fillet on each of 4 plates; top each serving with about 1/4 cup relish.

Nutrition Facts

Calories198kcal
Protein64%
Fat22.13%
Carbs13.87%

Properties

Glycemic Index
66.88
Glycemic Load
2.17
Inflammation Score
-6
Nutrition Score
15.90347830109%

Flavonoids

Eriodictyol
0.01mg
Hesperetin
12.77mg
Naringenin
6.99mg
Apigenin
2.16mg
Luteolin
0.1mg
Isorhamnetin
0.25mg
Kaempferol
2.73mg
Myricetin
0.22mg
Quercetin
4.68mg

Nutrients percent of daily need

Calories:197.84kcal
9.89%
Fat:4.75g
7.31%
Saturated Fat:0.73g
4.55%
Carbohydrates:6.7g
2.23%
Net Carbohydrates:5.3g
1.93%
Sugar:4.8g
5.34%
Cholesterol:73.14mg
24.38%
Sodium:438.9mg
19.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.92g
61.84%
Selenium:56.61µg
80.87%
Vitamin C:30.28mg
36.7%
Phosphorus:355.28mg
35.53%
Vitamin B12:1.55µg
25.8%
Potassium:811.85mg
23.2%
Vitamin B6:0.46mg
22.8%
Vitamin K:19.65µg
18.72%
Vitamin B3:3.7mg
18.49%
Magnesium:61.71mg
15.43%
Vitamin B1:0.18mg
11.79%
Vitamin E:1.72mg
11.49%
Vitamin D:1.53µg
10.21%
Vitamin B2:0.14mg
8.02%
Folate:29.87µg
7.47%
Vitamin A:294.36IU
5.89%
Fiber:1.4g
5.61%
Zinc:0.83mg
5.54%
Calcium:51.31mg
5.13%
Iron:0.86mg
4.79%
Copper:0.09mg
4.25%
Manganese:0.08mg
4.08%
Vitamin B5:0.4mg
3.97%
Source:My Recipes