Whole Roasted Artic Char with Asparagus and Tomato
Experience the delightful flavors of the Mediterranean with this whole roasted Arctic char, accompanied by asparagus and cherry tomatoes. A simple yet elegant dish, it's perfect for those seeking a nutritious, heart-healthy meal that's as beneficial as it is delicious.

- Suitable for diets:
- Dairy-Free
- Gluten Free
- High-Protein
- Low-Carb
- Mediterranean
- Pescatarian
Why Diabetes Friendly?
- High in Omega-3 Fatty Acids: Arctic char is rich in omega-3 fatty acids, beneficial for heart health and may help regulate blood sugar levels.
- Low-Carb: This dish focuses on lean protein and vegetables, making it low in carbohydrates, which is ideal for managing blood sugar levels.
- Rich in Nutrients: Asparagus and tomatoes add vitamins, minerals, and fiber, supporting overall health and helping in blood sugar management.
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Ingredients
- arctic char (whole, about 2-3 lb, cleaned*) 1
- red onion (halved) 1 large
- tomato (finely diced) 1 large
- lemon 1
- basil (finely chopped (optional)) 10 leaves
- cherry tomato 15
- asparagus (tough ends removed) 1 bunch
- olive oil (divided) 3 tbsp
- pepper (freshly ground, to taste) 1 pinch
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Cooking Tips
- Fish Preparation: Making shallow slits in the fish not only allows for even cooking but also lets the flavors of the stuffing and seasoning penetrate the flesh.
- Vegetable Roasting: Adding asparagus midway through cooking ensures they are perfectly tender and not overcooked.
- Serving Suggestion: Removing the skin before serving makes the dish more palatable and highlights the delicate flavor of the fish.
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Instructions
- Preheat oven to 400˚F. Place the rack in the center of the oven. Line a medium-size roasting pan with foil (unless you don’t mind washing the pan, then you don’t need to line it) and then line it with parchment, leaving an overhang.
- Make 4-5 diagonal shallow slits in the skin and flesh of the fish, season the fish inside and out with less than half of the pepper. Place the fish inside the parchment lined roasting pan,1 arctic char
- Slice half the onion into half moon slices and finely dice the other half. Distribute the sliced onion around the fish.1 large red onion
- In a small mixing bowl, mix together the diced onion, diced tomato, juice from half of the lemon, the chopped basil (if using) and pepper. Drizzle with some of the olive oil, mix this all up. Stuff this mixture inside the cavity of the fish.1 large tomato, 1 lemon, 10 leaves basil
- Place the cherry tomatoes all around the fish. Drizzle the whole thing with a little more of the olive oil (save a little bit), season with pepper, squeeze the other half of the lemon over the fish and tomatoes and place the two lemon halves in the roasting pan.15 cherry tomato, 3 tbsp olive oil, 1 pinch pepper
- Bake for 20 minutes, and remove from the oven. Place half of the asparagus on either side of the fish, nestle them in a little and drizzle with the rest of the olive oil, put the pan back into the oven and continue roasting for another 20-25 minutes. You know it is ready when the skin of the fish blisters a little and turns golden brown and the skin splits a little.1 bunch asparagus
- Cut the flesh of the fish in sections and serve without the skin.
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FAQ
- Can I use another type of fish for this recipe?
Yes, salmon or trout can be good substitutes for arctic char, as they have similar fat content and flavor profiles. - How do I know when the fish is perfectly cooked?
The fish should flake easily with a fork, and the internal temperature at the thickest part should reach 145˚F. The skin will also blister and turn golden brown, as mentioned in the directions. - What can I serve with this dish?
While this dish already includes asparagus and tomatoes, it pairs well with a side of quinoa, wild rice, or a simple green salad to make a complete meal. - Is this dish healthy?
Yes, it's very healthy. Whole roasted arctic char with asparagus and tomato is high in protein, omega-3 fatty acids, vitamins, and minerals. It's also low in unhealthy fats and carbohydrates, making it an excellent choice for a nutritious meal.
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Nutrition
Per serving
Calories: 307.4kcal
Carbohydrates: 9g
Fiber: 2.1g
Sugar: 4.3g
Fat: 19.6g
Saturated Fat: 4g
Trans Fat:
Protein: 24.2g
Nutrition Facts
Whole Roasted Artic Char with Asparagus and Tomato
Amount per Serving
Calories
307.4
% Daily Value*
Fat
19.6
g
30
%
Saturated Fat
4
g
25
%
Cholesterol
52.9
mg
18
%
Sodium
107.3
mg
5
%
Potassium
757.1
mg
22
%
Carbohydrates
9
g
3
%
Fiber
2.1
g
9
%
Sugar
4.3
g
5
%
Protein
24.2
g
48
%
Vitamin C
37.7
mg
46
%
Vitamin D
10.2
µg
68
%
Calcium
52.1
mg
5
%
Iron
2.2
mg
12
%
Magnesium
46.7
mg
12
%
Zinc
1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.
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