Arctic char is one of the healthiest dietary choices you can make. It has a special omega-3 fat called DHA (docosahexaenoic acid), which not only reduces inflammation, but also helps to keep moods positive and memory sharp. You can use salmon or trout in this recipe if Arctic char isn’t available.
Makes 4 servings
Ingredients
1 tsp unpasteurized liquid honey
1 Tbsp fresh dill or tarragon, chopped OR 1 tsp dried
1 tsp natural Dijon mustard
½ cup chicken broth
4 Tbsp fresh lemon juice
4 medium Arctic char fillets
4 Tbsp extra-virgin olive oil
to taste gray or pink rock salt
3 garlic cloves, minced
Directions
1. To make the sauce, whisk together honey, herbs, mustard, chicken broth and 2 Tbsp of lemon juice in a bowl. Set aside.
2. Preheat broiler on high. Place a stainless steel skillet (be sure the handle is also stainless steel) or cast-iron pan 6 inches below the broiler for about 10 minutes to get it very hot.
3. While the pan preheats, marinate char with 2 Tbsp fresh lemon juice, 2 Tbsp olive oil and salt.
4. Using an oven mitt, carefully pull pan out from under heat and place char on hot pan. Return to broiler. Keep in mind that the fish is cooking rapidly on both sides, so it will be done very quickly, usually in approximately 7 minutes depending on thickness. Test with a fork for readiness. It will flake easily when it’s cooked. Char tastes best when it’s still pink inside. Place skillet contents on a serving dish and set aside.
5. Using the same skillet, add remaining 2 Tbsp olive oil and garlic, spritz liberally with filtered water or broth to ensure the oil doesn’t overheat, and gently sauté until tender, about 1 minute.
6. Avoid browning the garlic. Add the reserved sauce and cook on medium until it reduces and thickens. Pour over the fish and serve.Â
