Arctic Char with Pistachio Orange Vinaigrette

Gluten Free
Dairy Free
Very Healthy
Health score
63%
Arctic Char with Pistachio Orange Vinaigrette
15 min.
4
211kcal

Suggestions

Looking for a quick, delicious, and healthy meal option that's sure to impress? Look no further than this Arctic Char with Pistachio Orange Vinaigrette! This gluten-free and dairy-free recipe is not only very healthy, but it's also ready in just 15 minutes, making it perfect for a busy weeknight dinner or a leisurely lunch. Each serving comes in at a reasonable 211 calories, making it a guilt-free indulgence.

Savor the rich flavors of Arctic char, a highly nutritious and sustainable fish, complemented by the delightful crunch of pistachios or pecans. The star of this dish is the homemade pistachio orange vinaigrette, which perfectly balances tangy lemon juice, sweet orange zest, and a hint of scallion. The vinaigrette not only adds a burst of flavor but also ensures the dish is well-seasoned and moist.

Cooking this recipe is a breeze, requiring minimal equipment and effort. Simply preheat your broiler, season the fish, and let the magic happen. In just a few minutes, you'll have a restaurant-quality main course that's versatile enough to serve for lunch, dinner, or a special occasion.

With a caloric breakdown that leans heavily towards protein and a moderate amount of healthy fats, this Arctic Char with Pistachio Orange Vinaigrette is a nutritious choice for anyone looking to maintain a balanced diet. So why wait? Fire up your broiler and get ready to savor a meal that's as good for you as it is delicious!

Ingredients

  • tablespoons pistachios divided
  • 24 ounce filets with skin
  • tablespoon juice of lemon fresh to taste
  •  navel oranges 
  • tablespoons pistachios chopped
  •  spring onion thinly sliced

Equipment

  • whisk
  • aluminum foil
  • broiler
  • spatula
  • broiler pan
  • microplane

Directions

  1. Preheat broiler.
  2. Put fish, skin side down, on foil-lined rack of a broiler pan.
  3. Sprinkle with 1/8 teaspoon salt and 1/8 teaspoon pepper (total), then brush with 1 tablespoon nut oil.
  4. Broil 4 to 5 inches from heat until just cooked through, 6 to 8 minutes.
  5. Meanwhile, grate zest from orange with a Microplane and squeeze 1/4 cup juice.
  6. Whisk together zest, orange juice, lemon juice, 1/4 teaspoon salt, and 1/8 teaspoon pepper, then add remaining 2 tablespoons nut oil in a slow stream, whisking. Stir in scallion.
  7. Transfer fillets (without skin; it will be stuck to foil) with a metal spatula to plates, then drizzle with some of vinaigrette and sprinkle with nuts.
  8. Serve remaining vinaigrette on the side.

Nutrition Facts

Calories211kcal
Protein62.28%
Fat23.49%
Carbs14.23%

Properties

Glycemic Index
17
Glycemic Load
0.34
Inflammation Score
-6
Nutrition Score
16.442173937093%

Flavonoids

Cyanidin
0.69mg
Catechin
0.33mg
Epigallocatechin
0.19mg
Epicatechin
0.08mg
Epigallocatechin 3-gallate
0.04mg
Eriodictyol
0.18mg
Hesperetin
8.2mg
Naringenin
2.54mg
Luteolin
0.25mg
Kaempferol
0.04mg
Quercetin
0.54mg

Nutrients percent of daily need

Calories:211.1kcal
10.56%
Fat:5.46g
8.4%
Saturated Fat:0.75g
4.7%
Carbohydrates:7.45g
2.48%
Net Carbohydrates:5.62g
2.04%
Sugar:3.86g
4.29%
Cholesterol:73.14mg
24.38%
Sodium:92.81mg
4.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.58g
65.16%
Selenium:56.98µg
81.4%
Phosphorus:400.69mg
40.07%
Vitamin B6:0.61mg
30.37%
Vitamin C:24.93mg
30.21%
Vitamin B12:1.55µg
25.8%
Potassium:868.84mg
24.82%
Vitamin B3:3.8mg
18.99%
Magnesium:70.45mg
17.61%
Vitamin B1:0.24mg
15.81%
Vitamin D:1.53µg
10.21%
Copper:0.19mg
9.31%
Vitamin E:1.38mg
9.19%
Vitamin B2:0.15mg
8.61%
Folate:31.26µg
7.81%
Manganese:0.15mg
7.67%
Fiber:1.82g
7.3%
Zinc:1.01mg
6.76%
Iron:1.11mg
6.15%
Vitamin K:6.38µg
6.08%
Calcium:54.49mg
5.45%
Vitamin A:223.53IU
4.47%
Vitamin B5:0.41mg
4.08%
Source:Epicurious