Seared Arctic Char with Warm Mango-Lime Salsa

Gluten Free
Health score
18%
Seared Arctic Char with Warm Mango-Lime Salsa
45 min.
4
444kcal

Suggestions

Ingredients

  • servings pepper black freshly ground to taste
  • tablespoon butter 
  • tablespoons canola oil 
  • 0.8 cup chicken broth 
  • 24 ounce arctic char fillets , skin on
  • servings rice hot cooked
  • teaspoon cornstarch 
  • 0.3 cup rum dark
  • 0.3 cup cilantro leaves fresh chopped
  • tablespoon ginger fresh grated finely chopped
  • 0.5  to 1 jalapeño chile seeded finely chopped
  • tablespoon juice of lime fresh
  • cup mangos cubed
  • 0.3 cup pineapple-orange juice concentrate undiluted thawed
  • servings salt to taste
  • 0.5 cup shallots finely chopped
  • teaspoon water 

Equipment

  • frying pan
  • sauce pan
  • oven

Directions

  1. Melt butter in medium saucepan over medium-low heat. Stir in shallot and jalapeo. Cook, stirring often, 4 minutes or until shallot is soft.
  2. Stir in broth, juice concentrate, and ginger. Increase heat, and boil gently 5 minutes or until reduced to 1 cup. Stir in mango and rum; simmer 2 minutes.
  3. Combine cornstarch and water, and stir into mango mixture. Bring to a boil, and boil 1 minute.
  4. Remove from heat, and stir in lime juice and salt; keep sauce warm.
  5. Sprinkle fish with salt and pepper.
  6. Heat a large, heavy ovenproof skillet over medium to medium-high heat.
  7. Add 2 tablespoons oil.
  8. Place fillets, seasoned side down, in skillet; cook 1 to 2 minutes or until golden brown. Flip fillets, and put pan in oven. Roast at 425 for 4 to 5 minutes or until fish flakes with a fork.
  9. Place fillets on plates, divide sauce evenly over fish, and sprinkle with cilantro.
  10. Serve with rice, if desired.

Nutrition Facts

Calories444kcal
Protein33.83%
Fat25.62%
Carbs40.55%

Properties

Glycemic Index
91.69
Glycemic Load
28.06
Inflammation Score
-8
Nutrition Score
21.851304489633%

Flavonoids

Cyanidin
0.04mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.71mg
Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Luteolin
0.03mg
Kaempferol
0.02mg
Myricetin
0.02mg
Quercetin
0.64mg

Nutrients percent of daily need

Calories:443.99kcal
22.2%
Fat:11.55g
17.77%
Saturated Fat:2.66g
16.65%
Carbohydrates:41.15g
13.72%
Net Carbohydrates:38.89g
14.14%
Sugar:13.66g
15.17%
Cholesterol:81.55mg
27.18%
Sodium:478.71mg
20.81%
Alcohol:5.01g
100%
Alcohol %:1.52%
100%
Protein:34.33g
68.66%
Selenium:63.16µg
90.23%
Vitamin C:48.38mg
58.64%
Phosphorus:419.09mg
41.91%
Vitamin B6:0.7mg
35.05%
Potassium:1041.53mg
29.76%
Manganese:0.57mg
28.32%
Vitamin B12:1.56µg
26.04%
Vitamin B3:4.51mg
22.53%
Magnesium:82.75mg
20.69%
Vitamin E:3.04mg
20.23%
Vitamin B1:0.24mg
15.76%
Vitamin A:759.93IU
15.2%
Folate:57.52µg
14.38%
Vitamin B2:0.21mg
12.09%
Vitamin K:11.06µg
10.53%
Vitamin D:1.53µg
10.21%
Copper:0.2mg
10.21%
Zinc:1.39mg
9.3%
Fiber:2.26g
9.03%
Vitamin B5:0.86mg
8.63%
Iron:1.37mg
7.62%
Calcium:62.24mg
6.22%
Source:My Recipes