Pan Roasted Arctic Char with Orange and Rosemary Beurre Blanc

Vegetarian
Gluten Free
Health score
7%
Pan Roasted Arctic Char with Orange and Rosemary Beurre Blanc
35 min.
4
429kcal

Suggestions

There is something undeniably magical about transforming a simple fillet of Arctic Char into a gourmet centerpiece that feels both sophisticated and deeply comforting. This Pan Roasted Arctic Char with Orange and Rosemary Beurre Blanc is a dish that perfectly balances the delicate, buttery texture of the fish with the bright, zesty acidity of fresh oranges and the earthy warmth of rosemary. What makes this recipe truly special is its elegant yet approachable nature; it delivers a restaurant-quality flavor profile in just 35 minutes, making it an ideal choice for a quick yet impressive starter or a light antipasto course. The star of the show is undoubtedly the house-made Beurre Blanc, a silky, emulsified sauce that coats the fish in a rich, glossy finish while infusing every bite with the aromatic notes of citrus and herbs. By reducing white wine and orange juice with fresh zest, we create a complex base that is then enriched with heavy cream and finished with cold, cubed butter for an impossibly smooth consistency. The fish itself is best served atop a bed of warm wild rice, which adds a delightful nutty crunch and substantial heart to the meal without overwhelming the subtle sweetness of the char. This dish is naturally gluten-free and vegetarian-friendly aside from the dairy, ensuring it accommodates a wide range of dietary preferences while still delivering a robust 429 calories of pure satisfaction. Whether you are hosting a small dinner party or simply craving an elevated weeknight meal, this combination of textures and flavors promises to delight your palate and impress your guests alike.

Ingredients

  • ounces butter cold cubed
  • cups rice wild cooked
  • ounces heavy cream 
  • 0.5 ounce olive oil 
  • 0.5 cup orange juice 
  •  orange segents 
  • tablespoons orange zest 
  • sprig rosemary plus 1 tablespoon rosemary fresh chopped for garnishing
  • servings salt and pepper 
  • servings salt and pepper black freshly ground
  • 0.5 cup white wine 
  • 24 ounce arctic char skinless
  • 24 ounce arctic char skinless

Equipment

  • frying pan
  • whisk
  • pot

Directions

  1. In a saucepot over medium heat add orange juice, white wine, orange zest and rosemary. Reduce to 1/2 cup of liquid. Strain and return to saucepot. Over medium heat whisk in the cream and bring to a low boil. Turn heat to low and whisk in cold cubes of butter.
  2. Remove rosemary sprig and season with salt and pepper, to taste. Reserve warm.
  3. In a skillet over medium heat add the olive oil. Season the fillets with salt and pepper, then add to the hot pan. Allow fish to cook until golden brown, about 2 to 3 minutes per side.
  4. Remove fish from pan and place on top of warmed wild rice.
  5. Add sauce around and over fish.
  6. Garnish with chopped rosemary and orange segments.

Nutrition Facts

Calories429kcal
Protein6.12%
Fat43.76%
Carbs50.12%

Properties

Glycemic Index
65.38
Glycemic Load
12.25
Inflammation Score
-9
Nutrition Score
16.472608763239%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
0.05mg
Hesperetin
75.22mg
Naringenin
40.92mg
Luteolin
0.5mg
Kaempferol
0.34mg
Myricetin
0.41mg
Quercetin
1.27mg

Nutrients percent of daily need

Calories:428.91kcal
21.45%
Fat:20.82g
32.04%
Saturated Fat:11.13g
69.54%
Carbohydrates:53.66g
17.89%
Net Carbohydrates:45.48g
16.54%
Sugar:28.41g
31.57%
Cholesterol:46.49mg
15.5%
Sodium:293.22mg
12.75%
Alcohol:3.09g
100%
Alcohol %:0.89%
100%
Protein:6.55g
13.1%
Vitamin C:159.06mg
192.81%
Fiber:8.18g
32.72%
Folate:111.51µg
27.88%
Vitamin A:1230.49IU
24.61%
Vitamin B1:0.31mg
20.49%
Potassium:665.21mg
19.01%
Manganese:0.35mg
17.5%
Vitamin B6:0.31mg
15.33%
Magnesium:61.02mg
15.25%
Vitamin B2:0.22mg
13.2%
Calcium:131.88mg
13.19%
Phosphorus:127.02mg
12.7%
Copper:0.24mg
11.89%
Vitamin E:1.66mg
11.06%
Vitamin B3:1.99mg
9.97%
Zinc:1.39mg
9.27%
Vitamin B5:0.92mg
9.22%
Iron:0.98mg
5.43%
Vitamin K:4.3µg
4.1%
Selenium:2.63µg
3.76%
Vitamin D:0.23µg
1.51%