Roasted Arctic Char with Fennel and Orange

Skip Breadcrumb HomeClinics & ProgramsELLICSR KitchenRoasted Arctic Char with Fennel and Orange
Skill Level
Preparation Time 15 minutes Total Time 30 minutes
Servings 4 Cost Per Serving $5.36
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12oz filetArctic Char
1 smallFennel, sliced
1 smallOnion, sliced
1 eachOrange
1/4 cupPumpkin Seeds, toasted
2 tbspWine Vinegar
2 tbspOlive Oil
To TasteSea Salt


  1. Preheat the oven to 400 degrees F
  2. In a baking tray, toss the fennel and onion together with 1 1/2 tbsp of olive oil, 1 tbsp of vinegar and a pinch of salt.
  3. Season the fish and lay over top, skin side up.
  4. Bake for about 15 minutes (or until the fish flakes apart easily.
  5. Gently cut around your orange, removing the all the rind and white membrane. Cut the orange in half from top to bottom, and then again into quarters. Cut about the white core. Dice the orange into smaller pieces.
  6. Season orange pieces in a small bowl, with a little vinegar, olive oil, salt and some of the green fennel tops.
  7. Remove the skin from the cooked fish. Plate some of the cooked fennel and onion, top with a piece of fish. Dress with some of the orange salsa and sprinkle toasted pumpkin seeds overtop.


·         Get enough protein. Your body needs it for energy and stregth. Eating too little protein can lead to fluid seeping from your bloodstream into your tissues, worsening existing lymphedema.


·         Sources of protein include legumes, eggs, tofu, lean meats, poultry, fish, nuts, seeds and low-fat dairy products.


·         Reduce salt intake. Salt, or sodium chloride, is commonly found in many processed foods. Salt promotes fluid retention, which may worsen existing lymphedema.


·         There are no official guidelines for avoiding salt for lymphedema, however people who are sensitive to salt might exacerbate their symptoms if they eat high-sodium foods. Aim to have less than 1,500 mg.