Arctic Char on a Bed of Kale

Arctic char, related to salmon and trout, is sustainably farmed, making it a “best choice” for the environment. It has a mild flavor and cooks up quickly. We like the taste and texture of Lacinato (a.k.a. Dinosaur) kale in this dish. Serve with mashed potatoes.

Prep/Cook Time: 30 Minutes, Servings: 4

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 large shallot, thinly sliced
• 1 cup reduced-sodium chicken broth
• ¼ cup water
• 1-1½ pounds kale, tough stems removed, coarsely chopped (14–16 cups)
• 1 pound skinned arctic char or salmon fillet, cut into 4 portions
• ¼ teaspoon salt
• ¼ teaspoon freshly ground pepper
• ¼ cup reduced-fat sour cream
• 2 teaspoons prepared horseradish
• 1 tablespoon chopped fresh dill or 1 teaspoon dried
• 4 lemon wedges for garnish

Directions

1. Heat oil in a large skillet over medium heat. Cook shallot, stirring, until beginning to soften, about 2 minutes. Add broth, water and half the kale; cook, stirring, until slightly wilted, about 1 minute. Add the remaining kale and cook until tender, about 8 minutes.
   
2. Sprinkle fish with salt and pepper and place on the kale. Cover and cook until the fish is just cooked through, 5 to 7 minutes.
   
3. Meanwhile, combine sour cream, horseradish and dill in a bowl. Serve the fish and kale with the sauce and lemon wedges.

Nutritional Information

Per Serving: 334 calories; 16 g fat (3 g sat); 4 g fiber; 12 g carbohydrates; 37 g protein; 185 mcg folate; 90 mg cholesterol; 3 g sugars; 0 g added sugars; 11,557 IU vitamin A; 138 mg vitamin C; 254 mg calcium; 4 mg iron; 428 mg sodium; 1,186 mg potassium

© Dotdash Meredith. All rights reserved. Used with permission.