Poached Arctic Char

Name: Poached Arctic Char
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 6 servings
Cuisine: French
Ingredients: 2 pound arctic char fillets (skinless, cut into 6 portions); 1.5 cup French green lentils (sorted and rinsed); 1.5 pound zucchini (sliced into 1/2-inch rounds); 1 tablespoon avocado oil; 2 tablespoon fresh tarragon (chopped); 2 tablespoon lemon juice (freshly squeezed); 0.5 cup scallion greens (chopped dark greens); 0.5 teaspoon salt (divided); 0.25 teaspoon black pepper (freshly ground)

Delicate arctic char fillets gently poached in aromatic tarragon broth, served atop protein-packed green lentils and tender steamed zucchini.

Prep: 15 min
Cook: 25 min
Total: 40 min
Servings: 6
Cuisine: French
Difficulty: Easy

Dietary

Gluten-Free
Dairy-Free
Nut-Free
Soy-Free
Egg-Free
Pescatarian
Low-Sodium
Low-Fat
Low-Saturated-Fat
Low-Cholesterol
Low-Sugar
High-Protein
High-Fiber
Low-Calorie

Ingredients

2 pound arctic char fillets (skinless, cut into 6 portions)
1.5 cup French green lentils (sorted and rinsed)
1.5 pound zucchini (sliced into 1/2-inch rounds)
1 tablespoon avocado oil
2 tablespoon fresh tarragon (chopped)
2 tablespoon lemon juice (freshly squeezed)
0.5 cup scallion greens (chopped dark greens)
0.5 teaspoon salt (divided)
0.25 teaspoon black pepper (freshly ground)

Instructions

Place the French green lentils, 3 1/2 cups water, scallion greens, and 1/4 teaspoon of the salt in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer gently for 22 minutes until tender but holding their shape.
In a wide, deep skillet, bring 2 cups of water, the lemon juice, fresh tarragon, remaining 1/4 teaspoon salt, and black pepper to a gentle simmer over medium heat.
Carefully lower the arctic char fillets into the simmering liquid. Cover and poach gently over low heat for 7 to 8 minutes until the fish is opaque throughout and flakes cleanly with a fork.
While fish poaches, heat the avocado oil in a separate skillet over medium-high heat, add the zucchini rounds, and sauté for 5 minutes until tender and lightly caramelized. Serve the poached fish over warm lentils with zucchini alongside.

Notes

French green lentils retain their shape beautifully while providing substantial fiber and plant protein.

Nutrition (per serving)

Calories: 390
Protein: 38 g
Carbohydrates: 32 g
Fat: 12 g
Fiber: 10.5 g
Sodium: 280 mg
Saturated Fat: 2.2 g
Sugar: 3.2 g
Cholesterol: 58 mg