Roasted Arctic Char with Peperonata and Balsamic Syrup

Gluten Free
Dairy Free
Very Healthy
Health score
70%
Roasted Arctic Char with Peperonata and Balsamic Syrup
45 min.
4
281kcal

Suggestions

There is something truly magical about the way a perfectly roasted Arctic Char transforms when paired with the sweet, smoky depth of a homemade balsamic syrup and the vibrant crunch of a classic peperonata. This dish strikes a beautiful balance between the delicate, buttery texture of the fish and the robust, caramelized flavors of red, green, yellow, and orange bell peppers, creating a meal that feels both gourmet and deeply comforting. What sets this recipe apart is the aromatic herb oil made with fresh rosemary, fennel seeds, and garlic, which infuses every bite with a Mediterranean freshness that elevates the entire plate. Whether you are looking for a light yet satisfying lunch or a show-stopping main course for dinner, this gluten-free and dairy-free creation offers a nutritious powerhouse packed with essential proteins and healthy fats while keeping calories in check at just 281 per serving. The process is straightforward yet rewarding; as the vegetables slowly simmer into a tender, flavorful peperonata and the balsamic vinegar reduces to a glossy, syrupy glaze, the kitchen fills with an intoxicating aroma that signals a delicious meal is on the way. Roasting the thick, skin-on fillets until they flake effortlessly with a fork ensures a moist and flaky interior, while a final drizzle of the herb oil and balsamic reduction ties all the elements together in a harmonious burst of flavor. It is a recipe that celebrates seasonal produce and simple techniques, proving that you don't need complex machinery or hours of prep time to create something extraordinary. Serve this colorful and aromatic dish on warm plates to enjoy the perfect union of sweet, savory, and herbal notes that will leave your guests asking for seconds.

Ingredients

  • 0.5 cup balsamic vinegar 
  • 24 ounce arctic char fillets , skin on
  • 0.5 teaspoon fennel seed 
  • teaspoons rosemary fresh coarsely chopped
  •  garlic cloves coarsely chopped
  • teaspoon coarsely ground pepper black divided
  • 1.5 teaspoons kosher salt divided
  • 0.5 cup olive oil extra-virgin
  • 0.5 cup parsley fresh italian coarsely chopped
  • teaspoons sugar 
  • 1.8 pounds bell peppers green red yellow thinly sliced (combine , , , and/or orange, if available)
  •  onion yellow halved thinly sliced

Equipment

  • food processor
  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • sieve
  • dutch oven

Directions

  1. Combine first 3 ingredients and 1/2 teaspoon kosher salt in food processor; pulse until parsley is finely chopped. With processor running, gradually add oil through food chute in a slow, steady stream.
  2. Pour herb oil through fine-mesh strainer, discarding solids.
  3. Heat 3 tablespoons herb oil and fennel seed in a large, deep skillet or Dutch oven over medium heat.
  4. Add bell pepper, onion, 3/4 teaspoon kosher salt, and 1/2 teaspoon black pepper. Cook, stirring often, 25 to 30 minutes (reducing heat if needed) or until vegetables are very tender.
  5. Bring balsamic vinegar and sugar to a boil in a small saucepan. Boil gently 2 to 3 minutes or until syrupy and reduced to 3 tablespoons. (Watch carefully during last minute as syrup forms quickly.)
  6. Place fillets on an oiled baking sheet.
  7. Sprinkle with remaining 1/4 teaspoon kosher salt and 1/2 teaspoon black pepper.
  8. Drizzle 2 tablespoons herb oil evenly on fillets. Roast in center of oven 8 to 10 minutes or until fish flakes with a fork. Spoon peperonata (vegetables) onto 4 plates. Top with fillets.
  9. Drizzle remaining herb oil and 1/2 to 1 teaspoon balsamic syrup over vegetables and fish on each plate.

Nutrition Facts

Calories281kcal
Protein47.41%
Fat22.83%
Carbs29.76%

Properties

Glycemic Index
62.77
Glycemic Load
5.54
Inflammation Score
-9
Nutrition Score
28.509565187537%

Flavonoids

Naringenin
0.01mg
Apigenin
16.19mg
Luteolin
9.47mg
Isorhamnetin
1.38mg
Kaempferol
0.41mg
Myricetin
1.15mg
Quercetin
10.02mg

Nutrients percent of daily need

Calories:280.77kcal
14.04%
Fat:7.03g
10.82%
Saturated Fat:1.12g
6.97%
Carbohydrates:20.63g
6.88%
Net Carbohydrates:16.28g
5.92%
Sugar:12.77g
14.19%
Cholesterol:73.14mg
24.38%
Sodium:983.21mg
42.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.87g
65.74%
Vitamin C:173.79mg
210.66%
Vitamin K:142.06µg
135.3%
Selenium:56.7µg
81%
Vitamin B6:0.92mg
46.12%
Phosphorus:407.7mg
40.77%
Potassium:1184.69mg
33.85%
Vitamin A:1439.31IU
28.79%
Vitamin B12:1.55µg
25.8%
Manganese:0.46mg
23.24%
Vitamin B3:4.62mg
23.12%
Magnesium:86.86mg
21.72%
Vitamin E:2.67mg
17.79%
Vitamin B1:0.27mg
17.74%
Fiber:4.35g
17.41%
Iron:2.24mg
12.42%
Folate:48.56µg
12.14%
Copper:0.22mg
11.18%
Vitamin B2:0.18mg
10.87%
Vitamin D:1.53µg
10.21%
Calcium:81.03mg
8.1%
Zinc:1.21mg
8.08%
Vitamin B5:0.54mg
5.37%
Source:My Recipes