Sauteed Arctic Char and Arugula Salad with Tomato Vinaigrette Recipe
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Directions:
- 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.
- While fish cooks, place vinegar in a medium bowl. Gradually add oil, stirring with a whisk. Stir in shallots.
- 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.
- 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.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 192 Kcal (804 kJ) | ||
| Calories from fat | 112.63 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.51g | 19% | |
|---|---|---|---|
| Cholesterol | 7.94mg | 3% | |
| Sodium | 466.6mg | 19% | |
| Potassium | 236.14mg | 5% | |
| Total Carbs | 11.2g | 4% | |
| Sugars | 6.33g | 25% | |
| Dietary Fiber | 0.79g | 3% | |
| Protein | 7.37g | 15% | |
| Vitamin C | 3.9mg | 7% | |
| Iron | 0.6mg | 3% | |
| Calcium | 44.3mg | 4% | |
| Amount Per 100 g | |||
| Calories | 100.19 Kcal (419 kJ) | ||
| Calories from fat | 58.77 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.53g | 19% | |
|---|---|---|---|
| Cholesterol | 4.14mg | 3% | |
| Sodium | 243.47mg | 19% | |
| Potassium | 123.21mg | 5% | |
| Total Carbs | 5.84g | 4% | |
| Sugars | 3.3g | 25% | |
| Dietary Fiber | 0.41g | 3% | |
| Protein | 3.85g | 15% | |
| Vitamin C | 2mg | 7% | |
| Iron | 0.3mg | 3% | |
| Calcium | 23.1mg | 4% | |
* 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.
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