Seared Arctic Char Hand Rolls

Seared Arctic Char Hand Rolls could be just the gluten free, dairy free, and pescatarian recipe you've been looking for. This recipe serves 8. One serving contains 281 calories, 15g of protein, and 14g of fat. For $2.64 per serving, this recipe covers 29% of your daily requirements of vitamins and minerals. 134 people have made this recipe and would make it again. Head to the store and pick up salmon, tomato, olive oil, and a few other things to make it today. From preparation to the plate, this recipe takes approximately 1 hour and 10 minutes. It is brought to you by Eating Well. All things considered, we decided this recipe deserves a spoonacular score of 99%. This score is tremendous. Users who liked this recipe also liked Seared Arctic Char with Kumquat Compote, Seared Arctic Char with Cucumber Relish, and Seared Arctic Char with Broccolini, Olives, and Garlic.

Servings: 8

Preparation duration: 70 minutes

 

Ingredients:

16 asparagus spears (halved lengthwise if thick), trimmed

32 thin, long thin strips carrot (from 1 large carrot)

4 large chard leaves

32 sprigs fresh cilantro

16 thin strips ripe, but firm mango (from 1 mango)

1/3 cup extra-virgin olive oil

4 ounces radish sprouts, pea shoots or other sprouts

1 pound center-cut arctic char or wild salmon, skinned

1 teaspoon salt

32 thin strips seeded tomato (from 2 medium tomatoes)

Equipment:

pot

stove

bowl

cutting board

paper towels

frying pan

spatula

Cooking instruction summary:

To prepare fish: Cut fish crosswise into 3 equal portions. Sprinkle both sides with salt. Refrigerate for at least 30 minutes and up to 1 hour.Place a paper towel-lined plate next to the stove. Heat oil in a large skillet over high heat until its shimmering. Carefully add one portion of fish and cook for 8 seconds. Using a large spatula in one hand and a fork in the other, very carefully turn the fish over and cook for 8 seconds more. Remove to the plate. Repeat with the remaining two portions of fish, cooking one at a time. Let cool.Cut the fish across the grain into very thin slices. For the prettiest slices, position the knife on the fish starting at the side opposite you and, in one fluid motion, pull the knife toward you through the fish.To prepare hand rolls: Cut out the center rib from each chard leaf, leaving two long pieces of chard. Drop the leaves into a pot of boiling water just until they soften, 20 to 30 seconds. Transfer to a bowl of ice water to cool. (Leave the pot of boiling water on the stove.) Spread the leaves out on a clean towel; pat dry with another towel. Add asparagus to the boiling water and cook until bright green, about 2 minutes. Transfer to the bowl of ice water to cool. Drain well; pat dry.Place one piece of chard leaf on a clean cutting board. Place 3 to 4 slices fish, 4 strips each of carrot and tomato, 4 cilantro sprigs, 2 asparagus spears, 2 mango slices and a big pinch of sprouts on the bottom 2 to 3 inches of the leaf, allowing the longer ingredients to overhang one side.Roll and tuck the chard leaf around the ingredients so its rolled closed on one side and left open on the opposite side, similar to the shape of an ice cream cone. Trim the bottom of the roll, if necessary, for a flat base. Serve standing upright.

 

Step by step:

Cut the fish across the grain into very thin slices. For the prettiest slices, position the knife on the fish starting at the side opposite you and, in one fluid motion, pull the knife toward you through the fish.To prepare hand rolls

1. Cut out the center rib from each chard leaf, leaving two long pieces of chard. Drop the leaves into a pot of boiling water just until they soften, 20 to 30 seconds.

2. Transfer to a bowl of ice water to cool. (Leave the pot of boiling water on the stove.)

3. Spread the leaves out on a clean towel; pat dry with another towel.

4. Add asparagus to the boiling water and cook until bright green, about 2 minutes.

5. Transfer to the bowl of ice water to cool.

6. Drain well; pat dry.

7. Place one piece of chard leaf on a clean cutting board.

8. Place 3 to 4 slices fish, 4 strips each of carrot and tomato, 4 cilantro sprigs, 2 asparagus spears, 2 mango slices and a big pinch of sprouts on the bottom 2 to 3 inches of the leaf, allowing the longer ingredients to overhang one side.

9. Roll and tuck the chard leaf around the ingredients so its rolled closed on one side and left open on the opposite side, similar to the shape of an ice cream cone. Trim the bottom of the roll, if necessary, for a flat base.

10. Serve standing upright.


To prepare fish

1. Cut fish crosswise into 3 equal portions. Sprinkle both sides with salt. Refrigerate for at least 30 minutes and up to 1 hour.

2. Place a paper towel-lined plate next to the stove.

3. Heat oil in a large skillet over high heat until its shimmering. Carefully add one portion of fish and cook for 8 seconds. Using a large spatula in one hand and a fork in the other, very carefully turn the fish over and cook for 8 seconds more.

4. Remove to the plate. Repeat with the remaining two portions of fish, cooking one at a time.

5. Let cool.


Nutrition Information:

Quickview
299k Calories
15g Protein
13g Total Fat
31g Carbs
100% Health Score
Limit These
Calories
299k
15%

Fat
13g
21%

  Saturated Fat
2g
13%

Carbohydrates
31g
10%

  Sugar
14g
17%

Cholesterol
31mg
10%

Sodium
571mg
25%

Get Enough Of These
Protein
15g
32%

Vitamin A
50555IU
1011%

Vitamin K
283µg
270%

Vitamin B6
0.97mg
49%

Vitamin B3
8mg
41%

Vitamin C
33mg
41%

Potassium
1426mg
41%

Fiber
9g
38%

Manganese
0.64mg
32%

Selenium
22µg
32%

Vitamin B12
1µg
30%

Vitamin E
4mg
28%

Vitamin B2
0.48mg
28%

Folate
109µg
27%

Vitamin B1
0.4mg
26%

Phosphorus
263mg
26%

Magnesium
84mg
21%

Copper
0.42mg
21%

Vitamin B5
2mg
20%

Iron
2mg
15%

Calcium
135mg
14%

Zinc
1mg
10%

covered percent of daily need
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