Broiled Arctic Char with Basil Sauce and Tomato

Gluten Free
Dairy Free
Health score
48%
Broiled Arctic Char with Basil Sauce and Tomato
20 min.
1
600kcal

Suggestions


Indulge your senses with this exquisite dish of Broiled Arctic Char with Basil Sauce and Tomato—an elegant yet easy-to-prepare meal that’s perfect for any time of day. Whether you’re looking for a delightful lunch, a vibrant main course for dinner, or a satisfying dish to impress your guests, this recipe ticks all the boxes. With a preparation time of just 20 minutes, you’ll find that culinary brilliance is at your fingertips.

This recipe celebrates the delicate flavors of Arctic char, a fish that is not only rich in omega-3 fatty acids but also boasts a subtler taste compared to salmon. The fresh basil sauce adds a fragrant and herbal zing that beautifully complements the fish, while the sliced tomatoes bring a pop of color and freshness to the plate. What’s more, this dish is both gluten-free and dairy-free, making it an excellent choice for those with dietary restrictions.

As you prepare this meal, the process will transform your kitchen into a haven of delectable aromas, and the vibrant colors of basil and tomato will inspire your culinary creativity. Serve it with a wedge of fresh-cut lemon for an added burst of citrus that brightens every bite. Dive into this wholesome recipe packed with flavor and nutrition, and let your taste buds embark on a journey they won’t forget!

Ingredients

  • 0.5 cup firmly basil leaves fresh packed
  • oz arctic char fillet 
  • 0.3 teaspoon garlic minced
  • serving accompaniment: fresh-cut lemon 
  • 0.3 teaspoon brown sugar light packed
  • 3.5 tablespoons olive oil extra-virgin
  • teaspoon red-wine vinegar 
  • 0.1 teaspoon salt 
  • small tomatoes cut into 1/3-inch-thick slices

Equipment

  • bowl
  • frying pan
  • sauce pan
  • blender
  • aluminum foil
  • broiler
  • slotted spoon
  • broiler pan

Directions

  1. Blanch basil in a 1-quart saucepan of boiling water 15 seconds, then transfer with a slotted spoon to a bowl of ice and cold water to stop cooking. Squeeze excess liquid from basil and purée in a blender with garlic, salt, and 3 tablespoons oil.
  2. Preheat broiler. Line rack of a small broiler pan with foil, then oil foil.
  3. Stir together brown sugar and vinegar until sugar is dissolved, then overlap tomato slices on a large plate and drizzle with vinegar mixture. Season with salt.
  4. Put fish, skin side down, on pan, then season with salt and pepper and drizzle with remaining 1/2 tablespoon oil. Broil fish about 3 inches from heat (without turning) until just cooked through, 6 to 8 minutes.
  5. Put fish on top of tomatoes and spoon basil sauce on top.
  6. Serve with lemon.

Nutrition Facts

Calories600kcal
Protein20.95%
Fat75.23%
Carbs3.82%

Properties

Glycemic Index
163.5
Glycemic Load
1.2
Inflammation Score
-8
Nutrition Score
22.794782762942%

Flavonoids

Eriodictyol
1.5mg
Hesperetin
1.95mg
Naringenin
0.66mg
Apigenin
0.04mg
Luteolin
0.19mg
Kaempferol
0.09mg
Myricetin
0.17mg
Quercetin
0.62mg

Nutrients percent of daily need

Calories:599.68kcal
29.98%
Fat:50.42g
77.57%
Saturated Fat:7.02g
43.87%
Carbohydrates:5.75g
1.92%
Net Carbohydrates:4.26g
1.55%
Sugar:3.58g
3.98%
Cholesterol:73.14mg
24.38%
Sodium:389.49mg
16.93%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.6g
63.2%
Vitamin K:86.67µg
82.54%
Selenium:56.49µg
80.69%
Vitamin E:8.74mg
58.29%
Phosphorus:376.56mg
37.66%
Vitamin A:1460.68IU
29.21%
Potassium:970.07mg
27.72%
Vitamin B6:0.52mg
26.17%
Vitamin B12:1.55µg
25.8%
Vitamin C:20.3mg
24.6%
Vitamin B3:4.17mg
20.86%
Magnesium:73.17mg
18.29%
Manganese:0.29mg
14.27%
Vitamin B1:0.17mg
11.42%
Vitamin D:1.53µg
10.21%
Iron:1.63mg
9.08%
Folate:34.52µg
8.63%
Vitamin B2:0.14mg
8.19%
Copper:0.15mg
7.68%
Zinc:1.03mg
6.89%
Calcium:62.53mg
6.25%
Fiber:1.5g
5.98%
Vitamin B5:0.39mg
3.85%
Source:Epicurious