Arctic Char on a Bed of Kale - 14g Carbs, 2g Fiber, 0g Added Sugar
From: Eating Well - September/October 2009
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.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol
| Low saturated fat | Low sodium | Healthy weight | Heart healthy |
High potassium | High calcium
Active Time: 30 minutes
Total Time: 30 minutes
Servings: 4
1 Tbsp extra-virgin olive oil
1 large shallot, thinly sliced
1 cup reduced-sodium chicken broth
1/4 cup water
1 1 1/2 lb kale, tough stems removed, coarsely chopped (14-16 cups)
1 lb skinned arctic char OR salmon fillet, cut into 4 portions
1/4 tsp salt
1/4 tsp freshly ground pepper
1/4 cup reduced-fat sour cream
2 tsp prepared horseradish
1 Tbsp chopped fresh dill OR 1 tsp dried
4 lemon wedges for garnish
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.
Servings: 4
Nutrition per Serving:
335 Calories, 16 g Fat, 3g Sat, 8g Mono, 90mg Cholesterol, 35g Protein,
14g Carbs, 2g Fiber, 0g Added Sugars, 424mg Sodium, 1135mg Potassium
Nutrition Bonus: Vitamin A (353% daily value), Vitamin C (230% dv),
Potassium (32% dv), Calcium & Iron (24% dv), Magnesium (19% dv),
good source of omega-3s.
1 Carbohydrate Serving
Exchanges: 2 vegetable, 4 lean meat, 1 fat
No comments:
Post a Comment