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Slow-Roasted Arctic Char with Lemon-Mustard Seed Topping Recipe

Slow-Roasted Arctic Char with Lemon-Mustard Seed Topping Recipe

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Slow-Roasted Arctic Char with Lemon-Mustard Seed Topping

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Ingredients:

Serving

1 tsp grated lemon zest
1 tbsp extra virgin olive oil
1 1/2 tbsp multigrain bread crumbs
1 tbsp finely chopped fresh flat-leaf parsley
1/4 tsp dried tarragon
2 tsp mustard seeds, crushed
1 tbsp white wine vinegar
1 tbsp fresh lemon juice
2 tsp dijon mustard
1/8 tsp sugar substitute
four 5-oz arctic char fillets, skin on
freshly ground pepper

Directions:

1. Preheat the oven to 250°F.
2. In a bowl combine the zest, olive oil, bread crumbs, parsley, tarragon, mustard seeds, vinegar, lemon juice, mustard, and sugar substitute. Line a baking pan with parchment paper and place the fish in the pan, skin side down. Sprinkle with pepper.
Spread some of the lemon-herb mixture on each fillet.
3. Bake the char for 30 to 35 minutes, depending on thickness, until the fish is almost completely opaque. Allow to rest for 5 minutes before serving.
Per serving: 52.9 calories, 36.7 calories from fat, 4.1g total fat, 0.5g saturated fat, 0.0 mg cholesterol, 20.9 mg sodium, 3.4g total carbs, 0.7g dietary fiber, 0.5g sugars, 1.0g protein Nutritional analysis provided by TasteBook, using the USDA Nutrition Database From Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook by Cleveland Clinic Heart Center, Bonnie Sanders Polin, Ph.D., and Frances Towner Giedt. ©2007 by Cleveland Clinic Heart Center, Bonnie Sanders Polin, Ph.D., and Frances Towner Giedt. Published by Broadway Books.Bonnie Sanders Polin, Ph.D., and Frances Towner Giedt won a James Beard Award for The Joslin Diabetes Gourmet Cookbook. They are also the authors of The Joslin Diabetes Quick and Easy Cookbook, The Joslin Diabetes Healthy Carbohydrate Cookbook, and The Joslin Diabetes Great Chefs Cook Healthy Cookbook. Bonnie Polin lives in Tulsa, Oklahoma, and Frances Giedt lives in Arlington, Texas. Steven E. Nissen, M.D., is chairman of the Department of Cardiovascular Medicine at Cleveland Clinic Heart and Vascular Institute and the current president of the American College of Cardiology.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	41.53 Kcal (174 kJ)
Calories from fat	37.55 Kcal
		% Daily Value*
Total Fat	4.17g	6%
Sodium	29.56mg	1%
Potassium	22.65mg	0%
Total Carbs	0.76g	0%
Sugars	0.22g	1%
Dietary Fiber	0.23g	1%
Protein	0.4g	1%
Vitamin C	2.9mg	5%
Iron	0.2mg	1%
Calcium	6.4mg	1%

Amount Per 100 g
Calories	244.68 Kcal (1024 kJ)
Calories from fat	221.22 Kcal
		% Daily Value*
Total Fat	24.58g	6%
Sodium	174.17mg	1%
Potassium	133.43mg	0%
Total Carbs	4.49g	0%
Sugars	1.29g	1%
Dietary Fiber	1.33g	1%
Protein	2.34g	1%
Vitamin C	17.2mg	5%
Iron	1.2mg	1%
Calcium	38mg	1%

* 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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