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


Discover the perfect harmony of flavors in this delightful Seared Arctic Char with Broccolini, Olives, and Garlic. This recipe is not only a feast for the senses but also a celebration of healthy eating. With a health score of 59, it's an ideal choice for those who prioritize nutritious meals without sacrificing taste. Ready in just 30 minutes, this dish is perfect for a quick lunch or an elegant dinner.

Arctic char, known for its rich flavor and buttery texture, takes center stage in this dish, paired beautifully with nutrient-packed broccolini. The vibrant green stalks provide a delightful crunch while being loaded with vitamins and minerals. The addition of Kalamata olives brings a briny depth that perfectly complements the delicate fish and brightens up the plate. And let’s not forget the aromatic garlic and zesty orange peel, which infuse the dish with a fragrant and refreshing twist.

As you drizzle this beautiful meal with extra-virgin olive oil and a splash of white balsamic vinegar, you’ll enjoy a satisfying, yet guilt-free experience that’s both gluten-free and dairy-free. It’s a well-balanced meal that boasts 376 calories per serving, making it a great option for anyone looking to indulge in a healthy and delicious main course. Give this recipe a try, and let your taste buds embark on a flavorful journey that you won’t soon forget!

Ingredients

  • ounce broccolini 
  • 14 ounce arctic char fillets with skin (each 1/2 to 3/)
  • large garlic cloves chopped
  • 0.3 cup kalamata olives pitted halved
  • tablespoons olive oil 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