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Arctic Char Fillet
Fish
Nutri-ScoreA

Arctic Char Fillet

Salvelinus alpinus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Arctic Char Fillet provides 140 kcal, 20g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Arctic char is a cold-water fish that is closely related to salmon and trout, known for its delicate flavor and high omega-3 fatty acid content. It is a nutritious choice, providing essential vitamins and minerals.

Also known as:
Salvelinus alpinusArctic trout
Scientific NameSalvelinus alpinus
Region of OriginArctic regions of North America and Europe
Popular Comparisons:
Arctic Char FilletArctic Char FilletVSAlaska Plaice FilletAlaska Plaice FilletArctic Char FilletArctic Char FilletVSAlbacore TunaAlbacore TunaArctic Char FilletArctic Char FilletVSAlbacore White TunaAlbacore White TunaArctic Char FilletArctic Char FilletVSAlbacore White Tuna LoinAlbacore White Tuna LoinArctic Char FilletArctic Char FilletVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletArctic Char FilletArctic Char FilletVSAmerican PlaiceAmerican PlaiceArctic Char FilletArctic Char FilletVSAmerican Plaice FilletAmerican Plaice FilletArctic Char FilletArctic Char FilletVSAnchoviesAnchoviesArctic Char FilletArctic Char FilletVSArctic CharArctic CharArctic Char FilletArctic Char FilletVSArrowtooth FlounderArrowtooth Flounder

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories140 kcal
Water
75%
Fiber0g
Total26.0g
Protein
20g(77%)
Fats
6g(23%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin D10 µg (50%)
Vitamin B123 µg (125%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium30 µg (55%)
Phosphorus200 mg (20%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in omega-3 fatty acids, which are beneficial for heart health and reducing inflammation.
✓High in protein, making it an excellent choice for muscle repair and growth.
✓Contains significant amounts of vitamin D, which supports bone health and immune function.
✓A good source of selenium, an antioxidant that helps protect cells from damage.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury, so consumption should be moderated, especially for pregnant women.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

Best enjoyed grilled, baked, or pan-seared. Pair with lemon and herbs for enhanced flavor.

Smart Selection & Storage

How to Select

Choose Arctic char that has bright, clear eyes, firm flesh, and a fresh ocean smell. Avoid any fish with a dull appearance or strong fishy odor.

How to Store

Store Arctic char in the coldest part of your refrigerator and consume it within 1-2 days. For longer storage, freeze it in an airtight container.

Myths vs Realities

MythAll fish are low in mercury.
RealitySome fish, including certain types of char, can contain higher levels of mercury depending on their environment.
MythFish is not a good source of protein.
RealityFish, including Arctic char, is an excellent source of high-quality protein.
MythYou should avoid eating fish if you're pregnant.
RealityWhile some fish should be limited due to mercury, many types, including Arctic char, can be safely consumed in moderation during pregnancy.

Healthy Recipes

Lemon Herb Grilled Arctic Char

This vibrant grilled Arctic char is marinated in a zesty lemon herb mixture, perfect for a light and refreshing meal.

Ingredients
  • 2 Arctic char fillets
  • 2 tablespoons olive oil
  • 1 lemon (juiced and zested)
  • 2 cloves garlic (minced)
  • 1 tablespoon fresh dill (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, whisk together olive oil, lemon juice, lemon zest, garlic, dill, salt, and pepper.
  2. 2. Marinate the Arctic char fillets in the mixture for at least 30 minutes.
  3. 3. Preheat the grill to medium-high heat, then grill the fillets for 4-5 minutes on each side until cooked through.

Arctic Char with Quinoa and Spinach Salad

A nutritious bowl featuring seared Arctic char served over a bed of quinoa and fresh spinach, drizzled with a light vinaigrette.

Ingredients
  • 2 Arctic char fillets
  • 1 cup cooked quinoa
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Season the Arctic char fillets with salt and pepper, then sear in olive oil over medium heat for 4-5 minutes on each side.
  2. 2. In a large bowl, combine cooked quinoa, fresh spinach, olive oil, balsamic vinegar, salt, and pepper.
  3. 3. Serve the seared Arctic char on top of the quinoa salad.

Baked Arctic Char with Tomato Basil Salsa

Oven-baked Arctic char topped with a fresh tomato basil salsa, offering a delightful blend of flavors and nutrients.

Ingredients
  • 2 Arctic char fillets
  • 1 cup cherry tomatoes (halved)
  • 1/4 cup fresh basil (chopped)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Place Arctic char fillets on a baking sheet, season with salt and pepper, and bake for 15-20 minutes.
  3. 3. In a bowl, mix cherry tomatoes, basil, olive oil, salt, and pepper, then spoon over the baked fish before serving.

Spicy Arctic Char Tacos

These flavorful tacos feature Arctic char seasoned with spices and topped with a crunchy slaw for a healthy twist on a classic dish.

Ingredients
  • 2 Arctic char fillets
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1 cup cabbage (shredded)
  • 1/2 cup Greek yogurt
  • Corn tortillas
Instructions
  1. 1. Season Arctic char fillets with chili powder, cumin, salt, and pepper, then grill or pan-sear for 4-5 minutes on each side.
  2. 2. In a bowl, mix shredded cabbage with Greek yogurt and a pinch of salt.
  3. 3. Serve the cooked fish in corn tortillas topped with the cabbage slaw.

Arctic Char with Avocado Mango Salsa

A tropical delight, this Arctic char is paired with a refreshing avocado mango salsa, making it a perfect summer dish.

Ingredients
  • 2 Arctic char fillets
  • 1 ripe avocado (diced)
  • 1 ripe mango (diced)
  • 1 lime (juiced)
  • 1/4 cup red onion (finely chopped)
  • Salt to taste
Instructions
  1. 1. Season the Arctic char fillets with salt and grill for 4-5 minutes on each side until cooked through.
  2. 2. In a bowl, combine diced avocado, mango, lime juice, red onion, and salt.
  3. 3. Top the grilled Arctic char with the avocado mango salsa before serving.

Crispy Arctic Char with Cauliflower Purée

This elegant dish features crispy Arctic char served over a smooth cauliflower purée, creating a gourmet experience at home.

Ingredients
  • 2 Arctic char fillets
  • 1 head cauliflower (chopped)
  • 1/4 cup almond milk
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Steam the cauliflower until tender, then blend with almond milk, salt, and pepper until smooth.
  2. 2. Pan-sear Arctic char fillets in olive oil for 4-5 minutes on each side until crispy.
  3. 3. Serve the fish over a generous scoop of cauliflower purée.

Arctic Char and Asparagus Stir-Fry

A quick and healthy stir-fry featuring Arctic char and asparagus, tossed in a light soy sauce for a delicious meal.

Ingredients
  • 2 Arctic char fillets (cut into bite-sized pieces)
  • 1 bunch asparagus (trimmed and cut into pieces)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 clove garlic (minced)
Instructions
  1. 1. Heat sesame oil in a pan over medium heat, add garlic and sauté for 1 minute.
  2. 2. Add asparagus and cook for 3-4 minutes until tender, then add Arctic char pieces and soy sauce.
  3. 3. Stir-fry for an additional 4-5 minutes until the fish is cooked through.

Mediterranean Arctic Char Bowl

This wholesome bowl combines Arctic char with Mediterranean flavors, including olives, tomatoes, and a drizzle of tahini.

Ingredients
  • 2 Arctic char fillets
  • 1 cup cooked brown rice
  • 1/2 cup cherry tomatoes (halved)
  • 1/4 cup Kalamata olives (sliced)
  • 2 tablespoons tahini
  • Salt and pepper to taste
Instructions
  1. 1. Season Arctic char fillets with salt and pepper, then grill or bake for 15-20 minutes.
  2. 2. In a bowl, layer cooked brown rice, cherry tomatoes, and olives.
  3. 3. Top with the grilled Arctic char and drizzle with tahini before serving.

Arctic Char with Ginger Soy Glaze

This dish features Arctic char glazed with a ginger soy sauce, served with steamed vegetables for a nutritious meal.

Ingredients
  • 2 Arctic char fillets
  • 2 tablespoons soy sauce
  • 1 tablespoon fresh ginger (grated)
  • 1 tablespoon honey
  • 2 cups mixed steamed vegetables
Instructions
  1. 1. In a small bowl, mix soy sauce, ginger, and honey to create the glaze.
  2. 2. Brush the glaze over the Arctic char fillets and bake at 375°F (190°C) for 15-20 minutes.
  3. 3. Serve the glazed fish with a side of mixed steamed vegetables.

Herbed Arctic Char with Sweet Potato Mash

A comforting dish featuring herbed Arctic char served alongside creamy sweet potato mash, packed with nutrients.

Ingredients
  • 2 Arctic char fillets
  • 2 sweet potatoes (peeled and cubed)
  • 1 tablespoon fresh parsley (chopped)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Boil sweet potatoes until tender, then mash with olive oil, salt, and pepper.
  2. 2. Season Arctic char fillets with salt, pepper, and parsley, then pan-sear for 4-5 minutes on each side.
  3. 3. Serve the fish alongside the sweet potato mash.

Frequently Asked Questions (FAQ)

What is Arctic char?

Arctic char is a cold-water fish that belongs to the salmon family, known for its mild flavor and high nutritional value.

How should I cook Arctic char?

Arctic char can be grilled, baked, or pan-seared. It pairs well with citrus and herbs.

Is Arctic char healthy?

Yes, Arctic char is rich in omega-3 fatty acids, protein, and essential vitamins and minerals.

Can I eat Arctic char raw?

While some people consume it raw in sushi or sashimi, ensure it is sourced from a reputable supplier to minimize health risks.

How does Arctic char compare to salmon?

Arctic char has a similar taste to salmon but is generally milder and has a higher fat content.

Where can I buy Arctic char?

You can find Arctic char at specialty seafood markets, some grocery stores, and online seafood retailers.

What are the environmental impacts of Arctic char farming?

Sustainable farming practices are essential to minimize environmental impacts; look for certifications when purchasing.

How can I tell if Arctic char is fresh?

Fresh Arctic char should have a bright color, firm texture, and a clean, ocean-like smell.

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Comparisons
Arctic Char Fillet vs Alaska Plaice Fillet Arctic Char Fillet vs Albacore Tuna Arctic Char Fillet vs Albacore Tuna
Nutrients
Protein in Arctic Char Fillet Calories in Arctic Char Fillet Vitamin-c in Arctic Char Fillet Magnesium in Arctic Char Fillet
Featured Guides
Health Benefits of Arctic Char Fillet Healthy Recipes with Arctic Char Fillet
Rankings
Fish high in vitamin-b12 Fish high in selenium Fish low in carbohidratos Fish low in índice glucémico