Slow-Roasted Arctic Char with Lemon-Mustard Seed Topping |
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Prep Time: 0 Minutes Cook Time: 0 Minutes |
Ready In: 0 Minutes Servings: 4 |
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This mild wild fish replete with omega-3 fatty acids combines the tastes of trout and salmon; it is available in the winter when wild salmon is still a month away. Slow-roasting a fish high in fat keeps it moist and flavorful. Ingredients:
1 teaspoon grated lemon zest |
1 tablespoon extra virgin olive oil |
1 1/2 tablespoons multigrain bread crumbs |
1 tablespoon finely chopped fresh flat-leaf parsley |
1/4 teaspoon dried tarragon |
2 teaspoons mustard seeds, crushed |
1 tablespoon white wine vinegar |
1 tablespoon fresh lemon juice |
2 teaspoons dijon mustard |
1/8 teaspoon sugar substitute |
four 5-ounce arctic char fillets, skin on |
freshly ground pepper |
Directions:
1. 1. Preheat the oven to 250°F.
2. 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.
3. Spread some of the lemon-herb mixture on each fillet.
4. 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.
5. 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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