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Sesame Arctic Char with Bok Choy Bookmark and Share

Serves 4

Arctic char is a cold-water fish found exclusively in the northern regions of the world. When paired with bok choy, this dish is an inflammation-fighting powerhouse.

1. In a shallow dish, combine garlic, ginger, soy sauce, rice vinegar and chili flakes. Add Arctic Char fillets to marinade and refrigerate for 1 hour. Pat fillets dry with paper towels and discard marinade.

2. Pour sesame seeds into a shallow dish and press fillets into seeds to coat on one side.

3. In a large bowl, combine white wine vinegar, olive oil, and black pepper. Toss in bok choy; set aside.

4. In a large skillet, heat oil over a medium-high flame and add fillets sesame-side down (stand back and keep exposed skin away from the skillet as sesame seeds may pop in the oil). Cook until crisp, 2-3 minutes; using a fish spatula, gently flip fillets, turn heat down to low, cover with a lid and cook for another minute. Carefully transfer fish to a platter.

5. Drain excess fat from skillet and return to medium heat. Add bok choy with its marinade. Cook, tossing frequently with tongs, until wilted, about 2 minutes.

6. To serve, divide bok choy among two plates and top with fish.

Substitutions: wild salmon for Arctic char, tamari for soy sauce, add whole grains for extra fiber

Diabetic Exchanges: 1/2

This recipe is gluten-free (use tamari instead of soy-sauce)

Health Eating Menu