8 points (technically – must be from the fish))
If you can’t find arctic char, substitute another sustainable option like Alaskan salmon. I used tuna.
Yield: 4 servings
4 (6-ounce) arctic char fillets
3/4 teaspoon salt, divided
1/2 teaspoon black pepper, divided
Cooking spray
4 teaspoons balsamic vinegar
2 tablespoons extra-virgin olive oil
2 teaspoons minced shallots
1 pint grape tomatoes, halved
5 cups loosely packed arugula
2 tablespoons pine nuts, toasted (replaced with pepitas)
added: fresh tarragon – which was amazing, and fresh chopped chives
1. Heat a large nonstick skillet over medium-high heat. Sprinkle fillets evenly with 1/2 teaspoon salt and 1/4 teaspoon pepper. Coat pan with cooking spray. Add fillets to pan; cook 3 minutes or until browned. Turn fillets over; cook 4 minutes or until desired degree of doneness. Remove fish from pan; loosely cover, and keep warm. Wipe pan clean with paper towels.
2. While fish cooks, place vinegar in a medium bowl. Gradually add oil, stirring with a whisk. Stir in shallots.
3. Return pan to medium-high heat. Add tomatoes, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon black pepper; sauté for 3 minutes or until tomatoes soften. Add tomatoes and herbs to vinaigrette; toss to combine.
4. Arrange 1 1/4 cups arugula on each of 4 plates; top each serving with 1 fillet. Spoon about 1/2 cup tomato mixture over each salad, and sprinkle with 1 1/2 teaspoons nuts.
CALORIES 342 ; FAT 20.5g (sat 3.7g,mono 10.4g,poly 4.8g); CHOLESTEROL 80mg; CALCIUM 72mg; CARBOHYDRATE 5.9g; SODIUM 522mg; PROTEIN 33.1g; FIBER 1.6g; IRON 1.5mg