Seared Arctic Char with Broccolini, Olives, and Garlic

Gluten Free
Dairy Free
Very Healthy
Health score
59%
Seared Arctic Char with Broccolini, Olives, and Garlic
30 min.
2
376kcal

Suggestions


Indulge in a culinary delight with our Seared Arctic Char with Broccolini, Olives, and Garlic—a dish that perfectly balances flavor and health. This vibrant meal is not only gluten-free and dairy-free, but it also boasts a remarkable health score of 59, making it an excellent choice for those seeking nutritious options without sacrificing taste.

In just 30 minutes, you can create a restaurant-quality dish that serves two, ideal for a cozy lunch or an elegant dinner. The star of the show, Arctic char, is a rich and flavorful fish that pairs beautifully with the crisp-tender broccolini and the briny notes of Kalamata olives. The addition of garlic and zesty orange peel elevates the dish, infusing it with aromatic flavors that will tantalize your taste buds.

This recipe is not only a feast for the senses but also a wholesome choice, with a caloric breakdown that highlights its protein-rich content. With 376 calories per serving, you can enjoy a satisfying meal that aligns with your health goals. Whether you're a seasoned cook or a kitchen novice, this dish is straightforward to prepare and sure to impress. So, roll up your sleeves and get ready to savor a delightful combination of textures and flavors that will leave you craving more!

Ingredients

  • ounce broccolini 
  • 14 ounce filets with skin (each 1/2 to 3/)
  • large garlic clove chopped
  • 0.3 cup kalamata olives pitted halved
  • tablespoons olive oil extra virgin extra-virgin divided for drizzling
  • teaspoons orange zest with zester), divided organic finely
  • tablespoons balsamic vinegar white divided ()

Equipment

  • bowl
  • frying pan

Directions

  1. Heat 1 tablespoon oil in large nonstick skillet over medium-high heat.
  2. Add broccolini and stir 1 minute.
  3. Pour 1/2 cup water over, cover, and cook just until broccolini is crisp-tender and water evaporates, stirring occasionally, about 5 minutes.
  4. Add garlic and stir 30 seconds. Stir in olives and 2 teaspoons orange peel.
  5. Transfer mixture to bowl; set aside (do not clean skillet).
  6. Heat 1 tablespoon oil in same skillet over medium-high heat.
  7. Sprinkle fish with salt and pepper.
  8. Add fish to skillet, skin side down, and cook until skin is crisp, about 3 minutes. Turn fish over and cook just until fish is opaque in center, about 2 1/2 minutes longer.
  9. Transfer to plates. Return broccolini mixture to same skillet to rewarm; stir in 1 tablespoon balsamic vinegar. Season to taste with salt and pepper. Spoon mixture over fish.
  10. Drizzle fish lightly with oil and 1 tablespoon vinegar (or more if desired).
  11. Sprinkle with remaining 1 teaspoon slivered orange peel and serve.
  12. Bon Appétit

Nutrition Facts

Calories376kcal
Protein42.04%
Fat45.71%
Carbs12.25%

Properties

Glycemic Index
40
Glycemic Load
1.64
Inflammation Score
-9
Nutrition Score
22.217826179836%

Flavonoids

Apigenin
0.01mg
Luteolin
0.14mg
Kaempferol
0.01mg
Myricetin
0.05mg
Quercetin
0.05mg

Nutrients percent of daily need

Calories:375.59kcal
18.78%
Fat:18.79g
28.91%
Saturated Fat:2.65g
16.58%
Carbohydrates:11.34g
3.78%
Net Carbohydrates:9.21g
3.35%
Sugar:4.54g
5.05%
Cholesterol:85.33mg
28.44%
Sodium:487.73mg
21.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.89g
77.78%
Vitamin C:85.04mg
103.08%
Selenium:66.34µg
94.78%
Phosphorus:412.01mg
41.2%
Vitamin A:1681.53IU
33.63%
Vitamin B12:1.81µg
30.1%
Vitamin E:4.15mg
27.69%
Vitamin B6:0.54mg
26.78%
Potassium:865.48mg
24.73%
Vitamin B3:4.2mg
20.98%
Magnesium:69.31mg
17.33%
Vitamin D:1.79µg
11.91%
Calcium:118.21mg
11.82%
Vitamin B1:0.17mg
11.01%
Iron:1.86mg
10.31%
Vitamin K:8.99µg
8.56%
Fiber:2.13g
8.51%
Vitamin B2:0.14mg
8.03%
Zinc:0.96mg
6.38%
Manganese:0.1mg
5.04%
Copper:0.1mg
4.92%
Folate:15.56µg
3.89%
Vitamin B5:0.34mg
3.41%
Source:Epicurious