Arctic Char with Chinese Broccoli and Sweet Potato Purée Recipe

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Arctic Char with Chinese Broccoli and Sweet Potato Purée
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Ingredients
9
Count
Nutrition
526
Calories
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Ingredients:

Directions:

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Divide broccoli, fish, and puree among plates. Drizzle with balsamic reduction and serve.
  6. *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.
  7. Per serving: 517 calories, 21g fat (4g saturated) 42 mg cholesterol, 422 mg sodium, 35 mg carbohydrates, 6g fiber, 38g protein Nutritional analysis provided by Nutrition Data See Nutrition Data's complete analysis of this recipe ›
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 525.61 Kcal (2201 kJ)
Calories from fat 152.28 Kcal
% Daily Value*
Total Fat 16.92g 26%
Cholesterol 21.15mg 7%
Sodium 444.34mg 19%
Potassium 1518.88mg 32%
Total Carbs 72.68g 24%
Sugars 22.16g 89%
Dietary Fiber 12.08g 48%
Protein 18.11g 36%
Vitamin C 37.5mg 63%
Vitamin A 2.8mg 94%
Iron 4.8mg 26%
Calcium 220.2mg 22%
Amount Per 100 g
Calories 99.47 Kcal (416 kJ)
Calories from fat 28.82 Kcal
% Daily Value*
Total Fat 3.2g 26%
Cholesterol 4mg 7%
Sodium 84.09mg 19%
Potassium 287.46mg 32%
Total Carbs 13.75g 24%
Sugars 4.19g 89%
Dietary Fiber 2.29g 48%
Protein 3.43g 36%
Vitamin C 7.1mg 63%
Vitamin A 0.5mg 94%
Iron 0.9mg 26%
Calcium 41.7mg 22%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 11.1
    Points
  • 13
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • low cholesterol

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