Arctic char with oranges and spelt
Votes: 4
Time: 40 min.
Complexity: easily
Servings: 4
Complexity: easily
Servings: 4
Nutritional value per serving:
Calories 450, total fat 20 G., saturated fats 5 G., proteins 36 G., carbohydrates 34 G., fiber 5 G., cholesterol 50 mg, sodium 394 mg, sugar 8 G.
Calories 450, total fat 20 G., saturated fats 5 G., proteins 36 G., carbohydrates 34 G., fiber 5 G., cholesterol 50 mg, sodium 394 mg, sugar 8 G.
Arctic char fillet is baked on a bed of fennel in a garlic-orange oil dressing and served with boiled spelt. For a more vibrant flavor, use two types of oranges—Navelina and blood orange—and carefully remove the membranes to enjoy the exquisite texture. This delicious and healthy complete dish is perfect for a midweek dinner. To save as much time as possible, buy pre-cooked spelt for microwaving.
The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
Ingredients for the recipe:
- 3/4 cup spelt
- 1 Navelin orange
- 1 blood orange
- 2 tbsp extra-virgin olive oil + extra for greasing the baking sheet
- 1 small fennel root, thinly sliced, plus chopped herbs for serving
- 4 skinless Arctic char fillets (approximately 140 g each)
- 1 teaspoon fresh thyme, coarsely chopped
- 2 cloves garlic, crushed
We recommend
Recipes with similar ingredients: spelt groats, Oranges, fennel bulb, salmon, thyme
Cooking the dish according to the recipe:
- Preheat oven to 200°C.
- Cook the spelt as directed on the package; set aside. Meanwhile, working with one orange at a time, trim away the peel and white pith with a small knife. Working over a bowl, cut between the membranes so the segments fall into the bowl.
- Lightly grease a 22x32cm baking dish with olive oil. Add the fennel slices, leaving 4 empty spaces for the fish. Place the fish, curved side up, in the dish, season with salt, pepper, and thyme.
- Heat the olive oil and garlic in a small nonstick skillet over medium heat. Cook, stirring, until the garlic sizzles and begins to darken, 2-3 minutes. Carefully pour the garlic oil into the bowl with the citrus and toss well; season with salt and pepper to taste.
- Spoon the citrus mixture over the fish and fennel. Bake until the fish is cooked through (it should flake when pierced with a knife in the thickest part), 10-14 minutes. Divide the spelt among plates and top with the fish, fennel, and oranges. Sprinkle with fennel leaves.
Spelt:
Spelt is a valuable source of protein (it even contains more than quinoa). To save time, look for pre-cooked spelt for the microwave.
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