Sautéed Arctic Char and Arugula Salad with Tomato Vinaigrette

Photo: John Autry; Styling: Leigh Ann Ross

If you can't find arctic char, substitute another sustainable option like Alaskan salmon.

Yield: 4 servings
Total:
Recipe from Cooking Light

More From Cooking Light

Recipe Time

Total: 20 Minutes

Nutritional Information

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

Ingredients

  • 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

Preparation

  1. 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. 2. While fish cooks, place vinegar in a medium bowl. Gradually add oil, stirring with a whisk. Stir in shallots.
  3. 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. 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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