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Arctic Char Fillet
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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 206 kcal, 22.5g 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. Pan-searing enhances its natural flavors while providing a crispy texture.

Also known as:
Salvelinus alpinusChar
Scientific NameSalvelinus alpinus
Region of OriginArctic regions, particularly in 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

Calories206 kcal
Water
70%
Fiber0g
Total34.5g
Protein
22.5g(65%)
Fats
12g(35%)
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 essential for heart health and reducing inflammation.
✓High in protein, supporting muscle growth and repair.
✓Contains vitamin D, crucial for bone health and immune function.
✓A good source of selenium, which plays a role in metabolism and thyroid function.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury; moderation is advised.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

Best enjoyed pan-seared with skin on for added flavor and texture. Pair with fresh herbs and lemon for enhanced taste.

Smart Selection & Storage

How to Select

Choose Arctic char fillets that are bright in color and have a fresh, ocean-like smell. Avoid any that appear dull or have a strong fishy odor.

How to Store

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

Myths vs Realities

MythAll fish are low in mercury.
RealitySome fish, including certain types of char, can contain mercury; it's important to choose wisely.
MythFish is not a good source of protein.
RealityFish, including Arctic char, is an excellent source of high-quality protein.
MythYou should avoid fish skin.
RealityFish skin is nutritious and can be delicious when cooked properly.

Healthy Recipes

Citrus Herb Grilled Arctic Char

This vibrant dish features Arctic char marinated in a zesty citrus and herb blend, grilled to perfection for a light and refreshing meal.

Ingredients
  • 2 Arctic char fillets
  • 1 orange (juiced)
  • 1 lemon (juiced)
  • 2 tablespoons olive oil
  • 1 tablespoon fresh dill, chopped
  • 1 tablespoon fresh parsley, chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix orange juice, lemon juice, olive oil, dill, parsley, 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 and grill the fillets for 4-5 minutes on each side, until cooked through.

Quinoa and Arctic Char Bowl

A nutritious bowl combining fluffy quinoa, roasted vegetables, and Arctic char, drizzled with a tahini dressing for a wholesome meal.

Ingredients
  • 2 Arctic char fillets
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 1 zucchini, diced
  • 1 bell pepper, diced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
Instructions
  1. 1. Cook quinoa in vegetable broth according to package instructions.
  2. 2. Toss zucchini and bell pepper with olive oil, salt, and pepper, and roast at 400°F for 20 minutes.
  3. 3. Pan-sear Arctic char fillets for 4-5 minutes on each side, then serve over quinoa and roasted vegetables, drizzled with tahini and lemon juice.

Spicy Arctic Char Tacos

These healthy tacos feature Arctic char seasoned with spices, served in corn tortillas with fresh avocado and cabbage slaw.

Ingredients
  • 2 Arctic char fillets
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon garlic powder
  • 4 corn tortillas
  • 1 avocado, sliced
  • 1 cup cabbage, shredded
  • Lime wedges for serving
Instructions
  1. 1. Season Arctic char fillets with chili powder, cumin, garlic powder, salt, and pepper.
  2. 2. Pan-sear the fillets for 4-5 minutes on each side until cooked through.
  3. 3. Warm corn tortillas, fill with Arctic char, top with avocado and cabbage, and serve with lime wedges.

Baked Arctic Char with Spinach and Feta

A delicious baked Arctic char dish paired with sautéed spinach and feta cheese, offering a perfect balance of flavors and nutrients.

Ingredients
  • 2 Arctic char fillets
  • 2 cups fresh spinach
  • 1/2 cup feta cheese, crumbled
  • 2 tablespoons olive oil
  • 1 garlic clove, minced
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F and place Arctic char fillets in a baking dish.
  2. 2. Sauté garlic in olive oil, add spinach, and cook until wilted, then mix in feta.
  3. 3. Spread the spinach and feta mixture over the fillets and bake for 20 minutes.

Arctic Char with Mango Salsa

This dish features Arctic char topped with a fresh mango salsa, providing a sweet and spicy contrast that enhances the fish's natural flavors.

Ingredients
  • 2 Arctic char fillets
  • 1 ripe mango, diced
  • 1/2 red onion, diced
  • 1 jalapeño, minced
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. Combine mango, red onion, jalapeño, lime juice, salt, and pepper to make the salsa.
  2. 2. Pan-sear Arctic char fillets for 4-5 minutes on each side until cooked through.
  3. 3. Serve the fillets topped with mango salsa.

Mediterranean Arctic Char Salad

A refreshing salad featuring Arctic char, mixed greens, cherry tomatoes, olives, and a lemon vinaigrette, perfect for a light lunch.

Ingredients
  • 2 Arctic char fillets
  • 4 cups mixed greens
  • 1 cup cherry tomatoes, halved
  • 1/2 cup olives, pitted
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Grill or bake Arctic char fillets until cooked through, then flake into pieces.
  2. 2. In a large bowl, combine mixed greens, cherry tomatoes, and olives.
  3. 3. Whisk together olive oil, vinegar, lemon juice, salt, and pepper, then toss with the salad and top with Arctic char.

Arctic Char with Cauliflower Purée

This elegant dish features Arctic char served atop a creamy cauliflower purée, offering a low-carb yet indulgent experience.

Ingredients
  • 2 Arctic char fillets
  • 1 head cauliflower, chopped
  • 1/2 cup vegetable broth
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Steam cauliflower until tender, then blend with vegetable broth, olive oil, salt, and pepper until smooth.
  2. 2. Pan-sear Arctic char fillets for 4-5 minutes on each side until cooked through.
  3. 3. Serve the fillets over the cauliflower purée.

Lemon Garlic Arctic Char Skewers

These flavorful skewers feature Arctic char marinated in lemon and garlic, grilled to perfection for a delightful summer dish.

Ingredients
  • 2 Arctic char fillets, cut into cubes
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 2 garlic cloves, minced
  • Salt and pepper to taste
  • Skewers
Instructions
  1. 1. In a bowl, mix olive oil, lemon juice, garlic, salt, and pepper, then marinate the Arctic char cubes for 30 minutes.
  2. 2. Thread the marinated char onto skewers.
  3. 3. Grill skewers for 3-4 minutes on each side until cooked through.

Arctic Char and Asparagus Stir-Fry

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

Ingredients
  • 2 Arctic char fillets, sliced
  • 1 bunch asparagus, trimmed and cut into pieces
  • 2 tablespoons soy sauce
  • 1 tablespoon ginger, minced
  • 2 tablespoons sesame oil
  • Salt and pepper to taste
Instructions
  1. 1. Heat sesame oil in a pan, add asparagus, and stir-fry for 3-4 minutes.
  2. 2. Add sliced Arctic char, soy sauce, ginger, salt, and pepper, and stir-fry until the fish is cooked through.
  3. 3. Serve hot.

Arctic Char with Sweet Potato Mash

A comforting dish featuring Arctic char served alongside creamy sweet potato mash, providing a nutritious and satisfying meal.

Ingredients
  • 2 Arctic char fillets
  • 2 sweet potatoes, peeled and cubed
  • 2 tablespoons butter
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Boil sweet potatoes until tender, then mash with butter, salt, and pepper.
  2. 2. Pan-sear Arctic char fillets in olive oil for 4-5 minutes on each side until cooked through.
  3. 3. Serve the fillets 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?

Pan-searing is a popular method that enhances its flavor; it can also be grilled or baked.

Is Arctic char sustainable?

Many Arctic char fisheries are sustainably managed, but it's best to check for certifications.

What are the health benefits of Arctic char?

It is high in omega-3 fatty acids, protein, and essential vitamins and minerals.

Can I eat Arctic char skin?

Yes, the skin is edible and can add flavor and texture when cooked properly.

How do I know when Arctic char is cooked?

It should be opaque and flake easily with a fork when fully cooked.

What sides pair well with Arctic char?

Vegetables, grains, and citrus-based salads complement its flavor well.

Is Arctic char safe for pregnant women?

In moderation, Arctic char can be safe for pregnant women, but they should avoid high-mercury fish.

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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