Pan Seared Arctic Char and Cultivated Mussels in a Smoked Tomato and Green Garlic Broth with Posole

Gluten Free
Health score
14%
Pan Seared Arctic Char and Cultivated Mussels in a Smoked Tomato and Green Garlic Broth with Posole
40 min.
4
412kcal

Suggestions

Ingredients

  • servings cilantro leaves chopped for garnish
  • 0.3 cup cilantro leaves 
  • cup posole corn cooked
  • cups fish stock 
  • cloves garlic coarsely chopped
  • 24  cultivated mussels 
  • tablespoons olive oil 
  •  plum tomatoes 
  • servings salt and pepper 
  • servings salt and pepper freshly ground
  • stick butter unsalted softened
  • fillet arctic char 
  • fillet arctic char 

Equipment

  • food processor
  • bowl
  • sauce pan
  • ladle
  • whisk
  • grill
  • grill pan

Directions

  1. Place butter, garlic and cilantro in a food processor and process until smooth. Season with salt and pepper.
  2. Heat olive oil in a large saute over high heat until almost smoking. Season char with salt and pepper and sear, skin side down, until golden brown, about 2 to 3 minutes. Turn over and continue cooking for 3 to 4 minutes or until just cooked through.
  3. Grilled Tomato Broth:Preheat grill pan or grill. Slice tomatoes in half vertically, brush with oil, season with salt and pepper, grill until soft, and coarsely chop. Bring fish stock to a simmer, add the tomatoes and cook for 10 minutes.
  4. Place the mixture in a food processor and process until smooth.
  5. Put the mixture into a clean saucepan and bring to a boil.
  6. Add the mussels and cook until all the mussels have opened, discarding any that do not.
  7. Remove the mussels to a bowl.
  8. Whisk a few tablespoons of the butter into the tomato broth and season with salt and pepper.
  9. Add the mussels back to the broth. Stir in posole.
  10. Place 1 char fillet in the center of each shallow bowl. Ladle sauce over and around the fish. Divide the mussels among the bowls and sprinkle with chopped cilantro.
  11. Serve with crusty bread, such as a baguette.

Nutrition Facts

Calories412kcal
Protein12.9%
Fat70.82%
Carbs16.28%

Properties

Glycemic Index
59.38
Glycemic Load
6.56
Inflammation Score
-9
Nutrition Score
24.111739200094%

Flavonoids

Naringenin
0.84mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.12mg
Myricetin
0.23mg
Quercetin
1.38mg

Nutrients percent of daily need

Calories:411.82kcal
20.59%
Fat:33.33g
51.27%
Saturated Fat:16.12g
100.78%
Carbohydrates:17.23g
5.74%
Net Carbohydrates:14.69g
5.34%
Sugar:5.3g
5.89%
Cholesterol:74.45mg
24.82%
Sodium:1314.63mg
57.16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.66g
27.32%
Vitamin B12:6.17µg
102.79%
Manganese:1.95mg
97.62%
Vitamin A:2002.87IU
40.06%
Selenium:24.65µg
35.22%
Vitamin C:24.72mg
29.97%
Vitamin B3:5.57mg
27.83%
Phosphorus:243.25mg
24.32%
Potassium:775.03mg
22.14%
Vitamin E:3.03mg
20.23%
Vitamin K:20.17µg
19.2%
Iron:3.1mg
17.21%
Folate:59.44µg
14.86%
Copper:0.28mg
14.16%
Vitamin B2:0.24mg
13.99%
Vitamin B6:0.26mg
12.99%
Calcium:115.46mg
11.55%
Vitamin B1:0.17mg
11.41%
Magnesium:44.72mg
11.18%
Zinc:1.56mg
10.41%
Fiber:2.54g
10.15%
Vitamin B5:0.72mg
7.24%
Vitamin D:0.42µg
2.83%