Seared Arctic Char with Kumquat Compote

Gluten Free
Dairy Free
Low Fod Map
Health score
9%
Seared Arctic Char with Kumquat Compote
35 min.
4
844kcal

Suggestions

Ingredients

  • 0.3 cup champagne vinegar 
  • 0.5  cinnamon sticks 
  • piece ginger grated peeled
  • servings kosher salt 
  • ounces kumquats seeds removed cut into thirds and
  • servings olive oil extra-virgin
  • 0.5 cup orange marmalade 
  • 0.5  jalapeño red minced
  • 0.5 cup sugar 
  •  bundle thyme sprigs fresh
  • 20 ounce skin-on arctic char fillets 

Equipment

  • frying pan
  • paper towels
  • sauce pan

Directions

  1. In a small saucepan, combine the kumquats, marmalade, sugar, vinegar, ginger, thyme bundle, cinnamon stick, jalapenos, 3/4 cup water and a pinch of salt. Bring to a simmer and cook, stirring frequently, until all of the liquid has evaporated and the mixture has slightly thickened, 15 to 20 minutes.
  2. Coat a large saute pan with olive oil and bring the pan to a high heat. Pat the fish dry with paper towels and sprinkle generously with salt.
  3. Coat the BOTTOM of a medium saute pan generously with olive oil.
  4. Lay the fish skin-side down in the large saute pan and lay the oiled smaller saute pan directly on top of the fish to press the skin onto the bottom pan to make it really crispy. Cook the fish for 3 to 4 minutes on the skin side, then remove the top saute pan, flip the fish and cook for another 2 minutes.
  5. Remove the fish from the pan, plate as desired and top with the kumquat compote.

Nutrition Facts

Calories844kcal
Protein14.29%
Fat15.11%
Carbs70.6%

Properties

Glycemic Index
45.02
Glycemic Load
17.57
Inflammation Score
-6
Nutrition Score
11.328695714474%

Flavonoids

Naringenin
32.54mg
Apigenin
12.42mg
Luteolin
0.13mg

Nutrients percent of daily need

Calories:844.04kcal
42.2%
Fat:14.6g
22.46%
Saturated Fat:2g
12.48%
Carbohydrates:153.49g
51.16%
Net Carbohydrates:140.69g
51.16%
Sugar:67.15g
74.61%
Cholesterol:0mg
0%
Sodium:224.04mg
9.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.05g
62.11%
Vitamin C:54.57mg
66.14%
Fiber:12.8g
51.2%
Iron:8.22mg
45.64%
Calcium:312.83mg
31.28%
Vitamin E:2.15mg
14.35%
Manganese:0.18mg
9.05%
Vitamin K:8.81µg
8.39%
Copper:0.1mg
5.12%
Vitamin A:219.06IU
4.38%
Potassium:143.07mg
4.09%
Vitamin B2:0.07mg
4.07%
Magnesium:14.56mg
3.64%
Folate:13.97µg
3.49%
Vitamin B6:0.04mg
2.06%
Vitamin B1:0.02mg
1.66%
Vitamin B3:0.31mg
1.55%
Phosphorus:15.46mg
1.55%
Vitamin B5:0.13mg
1.34%