Best Arctic Char With Chinese Broccoli And Sweet Potato Purée Recipes
ARCTIC CHAR WITH CHINESE BROCCOLI AND SWEET POTATO PURéE
Provided by Quinn Hatfield
Categories Fish Sauté Low Fat High Fiber Vinegar Broccoli Sweet Potato/Yam Fall Healthy Bon Appétit
Yield Makes 4 servings
Number Of Ingredients 9
Steps:
- Preheat oven to 400°F. Wrap sweet potatoes individually in foil. Roast until tender, 1 to 1 1/2 hours. Cool and peel. Puree in processor until smooth. Measure 3 cups puree and transfer to microwave-safe bowl. Stir in mustard. Season with salt. DO AHEAD: Can be made 1 day ahead. Cover and chill. Boil vinegar in small saucepan until reduced to ` cup, about 8 minutes. Stir in soy sauce. Remove from heat.
- Cook broccoli in pot of boiling salted water until crisp-tender, about 1 minute. Drain; set aside. Cook bacon in medium skillet over medium heat until edges are crisp. Transfer to paper towels to drain. DO AHEAD: Reduction and broccoli can be made 2 hours ahead. Let stand at room temperature.
- Process mustard seeds in spice grinder until coarsely ground. Sprinkle fish with salt and pepper. Sprinkle ground seeds over top of fish. Heat 1 tablespoon oil in large skillet over medium-high heat. Add fish, mustard side down, and cook until brown and just opaque in center, about 3 minutes per side.
- Meanwhile, rewarm puree in microwave until heated through. Heat 1 tablespoon oil in another large skillet. Add broccoli and bacon; sauté until heated through. Season with salt and pepper.
- Divide broccoli, fish, and puree among plates. Drizzle with balsamic reduction and serve.
- *Chinese broccoli is also called gai lan or Chinese kale; it's available at Asian markets. Broccoli rabe is an Italian leafy green vegetable with scattered clusters of broccoli-like florets; you'll find it at some supermarkets and at specialty foods stores.
ARCTIC CHAR WITH SPINACH BUTTER
Darina Allen, known as the Julia Child of Ireland, has run the Ballymaloe Cooking School on an organic farm in east Cork for more than 30 years. Here's a lovely dish from her repertoire, a whole fish wrapped in a foil package, seasoned with nothing more than salt, pepper, butter and a sprig of tarragon. The fish emerges moist and juicy, ready for a creamy butter sauce packed with chopped spinach and herbs. Ms. Allen makes it with pink trout, which are plentiful in Ireland, but this recipe calls for Arctic char, which is more widely available in the United States. But you could substitute pink trout (also called coho trout) if you can find it, or large wild trout, or even thick fillets of steelhead trout or salmon.
Provided by David Tanis
Categories dinner, main course
Time 50m
Yield 4 servings
Number Of Ingredients 9
Steps:
- Put spinach in a mixing bowl and pour boiling water over to wilt it. Drain in a colander, rinse with cool water and squeeze completely dry. Chop the spinach as finely as you can and set aside.
- Heat oven to 375 degrees. Rinse fish and pat dry. Season fish inside and out with salt and pepper. Put a few tarragon springs in the belly cavity.
- Line a roasting pan with a big piece of foil slightly longer than the fish, leaving ends hanging over. Smear middle section of foil lengthwise with 1 tablespoon soft butter and set fish on top. Smear top of fish with remaining tablespoon soft butter. Fold the sides of foil to the center and press against fish. Twist both ends of foil to make a tight package. Bake for 30 minutes. Remove pan from oven and let fish rest 5 to 10 minutes, still in the foil package, while you make the sauce.
- Put crème fraîche in a wide saucepan or skillet over medium high heat and bring to a simmer. Cook for a minute or so, until slightly reduced. Add cooked spinach, stirring to coat. Season with salt and pepper and turn heat to low. Quickly stir in 1 tablespoon chilled butter at a time. Each spoonful should be just melted before adding the next, to make a creamy sauce. Remove from heat. Stir in lemon zest, tarragon and chives.
- Transfer fish to a warm serving platter. Carefully remove foil. (Fish should be cooked through but moist.) Peel away and discard skin from top of fish. Pour any collected pan juices into the sauce, then spoon sauce over fish. Serve with boiled new potatoes if desired.
Nutrition Facts : @context http, Calories 635, UnsaturatedFat 21 grams, Carbohydrate 4 grams, Fat 43 grams, Fiber 2 grams, Protein 57 grams, SaturatedFat 14 grams, Sodium 871 milligrams, Sugar 1 gram, TransFat 0 grams
SEARED ARCTIC CHAR WITH BROCCOLINI, OLIVES, AND GARLIC
Provided by Bon Appétit Test Kitchen
Categories Fish Garlic Olive Sauté Quick & Easy Low Cal Broccoli Healthy Bon Appétit
Yield Makes 2 servings
Number Of Ingredients 7
Steps:
- Heat 1 tablespoon oil in large nonstick skillet over medium-high heat. Add broccolini and stir 1 minute. Pour 1/2 cup water over, cover, and cook just until broccolini is crisp-tender and water evaporates, stirring occasionally, about 5 minutes. Add garlic and stir 30 seconds. Stir in olives and 2 teaspoons orange peel. Transfer mixture to bowl; set aside (do not clean skillet).
- Heat 1 tablespoon oil in same skillet over medium-high heat. Sprinkle fish with salt and pepper. 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. 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. Drizzle fish lightly with oil and 1 tablespoon vinegar (or more if desired). Sprinkle with remaining 1 teaspoon slivered orange peel and serve.
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
You'll also love
The Versatile Arctic Char
Arctic char may not be the most popular fish when compared to salmon or tuna, but it offers the same health benefits and has a unique taste that sets it apart from other fish. Arctic char are freshwater fish that are native to lakes and rivers in the Arctic region of North America, Europe, and Asia. These fish are excellent sources of protein, omega-3 fatty acids, and essential nutrients such as vitamin B12, vitamin D, and selenium.Preparation and Cooking
Arctic char can be cooked in a variety of ways such as baking, grilling, or pan-frying. Due to its rich flavor, this fish can be paired with bold and flavorful sauces or marinades without being overpowered. When preparing Arctic char, it's essential to remove the skin and any bones. The fish can be cooked with the skin on, but it is easier to remove it before serving.A Perfect Pairing: Arctic Char with Chinese Broccoli and Sweet Potato Purée
One recipe that brings out the unique flavor of Arctic char is "Arctic char with Chinese broccoli and sweet potato purée." This dish is a perfect blend of healthy ingredients and flavors that complement each other.Ingredients
- 2 fillets of Arctic char
- 1 tablespoon of olive oil
- 2 sweet potatoes
- 1/2 cup of unsweetened almond milk
- 1 garlic clove, minced
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 teaspoon butter (optional)
- 1 teaspoon honey
- 1 bunch of Chinese broccoli
Instructions
- Preheat the oven to 375°F.
- Wash, peel and chop the sweet potatoes into small pieces.
- Boil the sweet potatoes for 20 minutes or until they are soft.
- In a blender or food processor, blend the sweet potatoes, almond milk, garlic, salt, pepper, butter (optional), and honey until smooth.
- Place the Arctic char fillets on a baking dish and season with salt and pepper.
- Drizzle olive oil over the fillets.
- Bake the fillets for 12-15 minutes or until they are cooked through and flaky.
- While the fish is cooking, clean and chop the Chinese broccoli into bite-size pieces.
- Steam the Chinese broccoli for 3-5 minutes or until it is tender but still firm.
- Serve the Arctic char with the Chinese broccoli and sweet potato purée.
The Final Verdict
Arctic char with Chinese broccoli and sweet potato purée is a flavorful and nutritious dish. The sweet potato purée adds a creamy sweetness that pairs well with the rich taste of the Arctic char. Chinese broccoli provides a nice texture and crunch that balances out the dish. This recipe is not only easy to make but also a great option for individuals who want to eat healthily without sacrificing taste.Tip #1: Choosing the Right Arctic Char
The first step to ensuring the best possible outcome for your dish is to choose the right Arctic Char. You can either buy it fresh or frozen, but it is crucial to look for a cut that is consistent in texture and thickness. This will make it easier to cook evenly and minimize the risk of undercooking or overcooking.How to Choose Fresh Arctic Char
If you opt for fresh Arctic Char, there are some things to keep in mind to pick the best quality. Here are some tips:- The eyes should be clear and not cloudy.
- The gills should be bright red or pink.
- The skin should be shiny and firm to the touch.
- The flesh should be pinkish or reddish, with no discoloration or dark spots.
How to Choose Frozen Arctic Char
If you prefer frozen Arctic Char, you need to ensure that it was correctly packaged and stored. Here are some tips:- Check the packaging for any signs of damage or tears.
- The Arctic Char should be frozen solid and have no signs of thawing or refreezing.
- Look at the expiration date to ensure that it is still within the recommended time frame.
Tip #2: The Best Way to Cook Arctic Char
Cooking the Arctic Char to perfection is essential in making this dish a success. There are several ways to cook the fish, such as baking, broiling, grilling, and pan-searing. However, for this recipe, we recommend pan-searing as it is a quick and easy way to create a crispy and golden crust while keeping the fish's moistness.Pan-searing Arctic Char
Here are the steps to follow when pan-searing Arctic Char:- Pat-dry the Arctic Char with a paper towel to remove any excess moisture.
- Season the fish with salt and pepper, and any other desired seasonings.
- Heat a non-stick pan over medium-high heat and add a tablespoon of oil.
- Place the Arctic Char in the pan, skin side down, and cook for 3 to 4 minutes or until the skin is crispy and golden brown.
- Flip the fish and cook for another 2 to 3 minutes or until cooked through.
- Remove the fish from the pan and let it rest for a couple of minutes before serving.
Tip #3: Chinese Broccoli and Sweet Potato Purée Recipe
Now that we have covered how to choose the Arctic Char and the best way to cook it, let's move on to the Chinese broccoli and sweet potato purée recipe.Ingredients
- 1 large sweet potato
- 1 bunch of Chinese broccoli (approx. 300g)
- 1 tablespoon of olive oil
- 1 tablespoon of butter
- 1 garlic clove, minced
- 1/4 cup of cream
- Salt and pepper to taste
Directions
Here is how to make the Chinese broccoli and sweet potato purée:- Peel and chop the sweet potato into small cubes.
- Wash and chop the Chinese broccoli into small pieces.
- Place the chopped sweet potato and Chinese broccoli in a pot, and cover with water.
- Bring the pot to a boil, then reduce the heat and let it simmer for 10 to 12 minutes or until the vegetables are soft.
- Drain the vegetables and transfer them to a blender.
- Add the olive oil, butter, garlic, cream, salt, and pepper to the blender.
- Blend the mixture until it reaches a smooth consistency.
- Check for seasoning and adjust if necessary.
- Serve the sweet potato purée with the Arctic Char and Chinese broccoli.
Tip #4: Presentation is Key
The final step in making this dish a success is to present it beautifully. Here are some tips on how to plate the Arctic Char with Chinese broccoli and sweet potato purée:- Place the sweet potato purée in the center of a plate or bowl.
- Arrange the Chinese broccoli around the purée.
- Place the pan-seared Arctic Char on top of the sweet potato purée.
- Garnish with fresh herbs, such as parsley or cilantro, and a wedge of lemon.