I can't believe I've waited so long to give this a try. I've had a hard time finding Arctic char in my area, but I finally did so gave it a go this evening. Not only was it delicious (especially for being so deceptively simple), but I agree it would work well with many different types of fish. The pine nuts and the tomato dressing really make a simple, healthy dish stand out. I'll be putting this in the regular rotation.
Sautéed Arctic Char and Arugula Salad with Tomato Vinaigrette
Photo: John Autry; Styling: Leigh Ann Ross
More From Cooking Light
Amount per serving
- Calories: 342
- Fat: 20.5g
- Saturated fat: 3.7g
- Monounsaturated fat: 10.4g
- Polyunsaturated fat: 4.8g
- Protein: 33.1g
- Carbohydrate: 5.9g
- Fiber: 1.6g
- Cholesterol: 80mg
- Iron: 1.5mg
- Sodium: 522mg
- Calcium: 72mg
- 4 (6-ounce) arctic char fillets
- 3/4 teaspoon salt, divided
- 1/2 teaspoon black pepper, divided
- Cooking spray
- 4 teaspoons balsamic vinegar
- 2 tablespoons extra-virgin olive oil
- 2 teaspoons minced shallots
- 1 pint grape tomatoes, halved
- 5 cups loosely packed arugula
- 2 tablespoons pine nuts, toasted
- 1. Heat a large nonstick skillet over medium-high heat. Sprinkle fillets evenly with 1/2 teaspoon salt and 1/4 teaspoon pepper. Coat pan with cooking spray. Add fillets to pan; cook 3 minutes or until browned. Turn fillets over; cook 4 minutes or until desired degree of doneness. Remove fish from pan; loosely cover, and keep warm. Wipe pan clean with paper towels.
- 2. While fish cooks, place vinegar in a medium bowl. Gradually add oil, stirring with a whisk. Stir in shallots.
- 3. Return pan to medium-high heat. Add tomatoes, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon black pepper; sauté for 3 minutes or until tomatoes soften. Add tomatoes to vinaigrette; toss to combine.
- 4. Arrange 1 1/4 cups arugula on each of 4 plates; top each serving with 1 fillet. Spoon about 1/2 cup tomato mixture over each salad, and sprinkle with 1 1/2 teaspoons nuts.
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