Pan-Seared Arctic Char with Lemon Chives & Capers




The tender white flesh of this pan-seared fish is mild and delicious, even kids love it because it’s not fishy at all! In fact, a few years back, when we taught this healthy cooking camp for young kids, I purposely introduced this recipe later during the week, because I figured, maybe by then, they’ll love me so much (!), they will think or just say they love fish! But, really, I don’t think it had anything to do with me, it was all about the fish! They LOVED it so much, it turned out I hadn’t ordered enough filets for seconds! For you, the adult, making this, it’s extra special because it takes all of 15 minutes to get on the table from start to finish!

Serves: 4

Ingredients
Juice of 2 lemons (about ½ cup)
2 Tbsp fresh chives, snipped
1 Tbsp drained capers
5 Tbsp extra-virgin olive oil
4 fresh Arctic Char or Sole (about 1½ pounds)
¼ tsp salt
Freshly ground black pepper to taste
¼ cup whole wheat Flour or gluten-free substitute

Instructions

  1. In a small bowl, stir together the lemon juice, chives, capers, salt, and 3 tablespoons of the olive oil. Set aside.

  2. Rinse the fish and pat dry. Season with a little salt and pepper.

  3. Place the flour on a flat plate and dredge the fish, coating both sides.

  4. Discard the extra flour.

  5. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium heat. Once the skillet is hot, add the fish and cook, for 5-6 minutes, on each side (turning only once) until tender and browned on both sides.

  6. To serve, place a fillet on each of 4 plates and drizzle with the lemon/caper dressing.


This post originally appeared on Cuisinicity.com.


By Catherine Katz, Ph.D.| January 07, 2018
Categories:  Recipes
Keywords:  Cuisinicity

About the Author

Catherine Katz, Ph.D.

Catherine Katz, Ph.D.

Catherine is the founder of Cuisinicity- Love the Food That Loves You Back, a website where good food and good health come together in a way that is feasible for today’s busy families, as it has been for hers (Catherine and her husband, Nutrition expert Dr David L. Katz, have 5 children!). Catherine’s recipes have been widely featured in national media, including ABC News, O Magazine, Eating Well, Prevention Magazine, Woman’s World, Fitness, Shape, and many others. She is the co-creator of the Nutrition Detectives™ food label literacy program, now in use by thousands of schools all over the world and has collaborated in the production of other health promotion programming, including the Unjunk Yourself® music video program.



 

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