Arctic Char with Tangerine-Habanero Glaze and Meyer Lemon Couscous Broth

Health score
15%
Arctic Char with Tangerine-Habanero Glaze and Meyer Lemon Couscous Broth
55 min.
4
885kcal

Suggestions

Ingredients

  • cups clam broth homemade
  • 24 ounce fillets artic char 
  • cup couscous instant
  • leaves cilantro leaves fresh
  • clove garlic chopped
  • 0.5  habanero chile chopped
  • teaspoon kosher salt 
  • tablespoon lemon zest 
  • 0.5 cup meyer lemon juice fresh
  • tablespoon olive oil 
  • tablespoons olive oil 
  • small onion spanish coarsely chopped
  • cups red wine vinegar 
  • servings salt 
  • servings salt and pepper black freshly ground
  • 1.5 cups sugar 
  • cups tangerine juice 
  • tablespoons butter unsalted cold
  • cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • ladle
  • oven
  • whisk
  • pot
  • blender
  • stove

Directions

  1. Preheat oven to 400 degrees F.
  2. Brush fillets on both sides with oil and season with salt and pepper.
  3. Heat a large, oven-safe nonstick saute pan over high heat, add the fish, and cook until golden brown, about 2 minutes.
  4. Brush with some of the glaze, turn over, and continue cooking (on the stovetop or in the oven) for 3 to 4 minutes or until just cooked through.
  5. Brush with more of the glaze and remove from the heat.
  6. Ladle some of the broth into large shallow bowls, place fish in the middle, glazed side up, and sprinkle some of the couscous around the fish.
  7. Serve immediately.
  8. Place tangerine juice in a medium saucepan and cook over high heat, until reduced to 3/4 cup, stirring occasionally. While the tangerine juice is reducing, combine vinegar and sugar in a small saucepan and cook until reduced by half.
  9. Add the reduced tangerine juice and habanero to the reduced vinegar mixture and stir to combine. Puree in a blender until smooth and season with salt.
  10. Transfer to a bowl and let cool to room temperature before using.
  11. Heat oil in a medium saucepan over medium-high heat.
  12. Add the onions and cook until soft.
  13. Add the garlic and cook for 30 seconds.
  14. Add the clam broth and cook for 15 minutes. Strain the mixture and return to the saucepan, stir in the lemon juice and bring to a simmer.
  15. Whisk in the butter, if using, and the torn parsley or cilantro. Season with salt and pepper, to taste. Keep warm.
  16. Bring water and salt to a boil in a saucepan. Stir in the couscous, cover the pot, remove from the heat, and let sit 5 minutes or until the water is absorbed and couscous is tender.
  17. Remove the lid of the pot, fluff the couscous with a fork and stir in the zest. Keep warm.

Nutrition Facts

Calories885kcal
Protein17.2%
Fat18.99%
Carbs63.81%

Properties

Glycemic Index
92.9
Glycemic Load
73.94
Inflammation Score
-9
Nutrition Score
25.54478263855%

Flavonoids

Eriodictyol
2.33mg
Hesperetin
47.71mg
Naringenin
3.83mg
Apigenin
0.01mg
Luteolin
0.09mg
Isorhamnetin
0.88mg
Kaempferol
0.12mg
Myricetin
0.04mg
Quercetin
4.57mg

Nutrients percent of daily need

Calories:885.36kcal
44.27%
Fat:18.44g
28.38%
Saturated Fat:5.4g
33.76%
Carbohydrates:139.48g
46.49%
Net Carbohydrates:136.27g
49.55%
Sugar:101.99g
113.32%
Cholesterol:88.19mg
29.4%
Sodium:1362.47mg
59.24%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.58g
75.16%
Vitamin C:92.07mg
111.6%
Selenium:57.32µg
81.89%
Phosphorus:474.71mg
47.47%
Potassium:1335.74mg
38.16%
Vitamin B6:0.62mg
31.13%
Manganese:0.57mg
28.53%
Vitamin B3:5.34mg
26.72%
Vitamin B12:1.56µg
26%
Magnesium:103.93mg
25.98%
Vitamin B1:0.36mg
24.03%
Vitamin A:1150.53IU
23.01%
Vitamin E:3.16mg
21.04%
Copper:0.27mg
13.64%
Iron:2.37mg
13.18%
Vitamin B2:0.22mg
13.11%
Fiber:3.22g
12.86%
Vitamin B5:1.19mg
11.93%
Vitamin D:1.64µg
10.91%
Folate:43.43µg
10.86%
Calcium:104.75mg
10.47%
Zinc:1.32mg
8.82%
Vitamin K:8.18µg
7.79%