Arctic Char En Papillote with Kasha Nicoise Salad

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Skill Level
Preparation Time 15 minutes Total Time 35 minutes
Servings 4 Cost Per Serving $4.25
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Arctic Char En Papillote
4Arctic Char fillets (Wild Alaskan Salmon or Trout will also work)
1 tbspOlive Oil
1Lemon, Juice and Zest
To tasteSea Salt
4Sheets of Parchment Paper
Kasha Nicoise Salad
1/2 cupKasha (Buckwheat), uncooked and rinsed
1/4 cupNicoise or Calamata Olives, roughly chopped
1/4 cupRed Onion, small dice
1/4 cupGreen Apple, small dice
1 tbspBasil, roughly chopped
1 tbspMint, roughly chopped
1/2 tbspLemon Juice
1/2Fennel Bulb
1 tbspExtra Virgin Olive Oil
To tasteSea Salt and Ground Black Pepper


  1. Preheat the oven to 350 degrees F.
  2. Cut out a heart shape from each sheet of parchment. The parchment hearts should be about 3 times the length of a trout fillet.
  3. Season both sides of each fillet with olive oil and salt.Place each fillet in the centre of one side of a parchment heart.
  4. Top each fillet with some lemon juice and zest.
  5. Fold the parchment in half so that the fish is covered.Tightly crimp up the edges of the parchment so that no steam can escape.
  6. Place on baking sheet and bake for about 20 minutes.
  7. In a small sauce pot, bring a cup of water to a boil and add your kasha. Turn the heat down to low and cover the pan. Cook for 5 minutes and drain.
  8. Using a mandolin or knife, thinly slice the fennel bulb and immediately place the slices in a bowl of ice water. Leave the fennel in the ice water for at least 2 minutes.
  9. Combine the remaining ingredients with the fennel and cooked kasha and season to taste.
  10. Enjoy alongside your fish.


  • ​Arctic char has a milder taste than salmon, while still providing important nutrients such as protein and omega-3 fatty acids. Omega-3 fats help promote heart health by lowering inflammation, preventing blood clots and lowering "lousy" (LDL) cholesterol and blood pressure. They may also help improve mood and memory.
  • Did you know that buckwheat, or kasha, doesn’t actually contain wheat? It is a fruit seed related to rhubarb, making it a good choice for people who are sensitive to wheat or gluten.
  • Olives are known for their healthy oils, which consist of 75% monounsaturated fatty acids in the form of oleic acid. Consuming a diet that gets most of its fat from olives and olive oil is associated with a reduced risk of heart disease, leading many health experts to recommend a Mediterranean diet.