Arctic Char En Papillote with Kasha Nicoise Salad

HomeClinics & ProgramsELLICSR KitchenArctic Char En Papillote with Kasha Nicoise Salad

Skill Level	Easy

Preparation Time	15 minutes	Total Time	35 minutes
Servings	4	Cost Per Serving	$4.25

Arctic Char En Papillote

4	Arctic Char fillets (Wild Alaskan Salmon or Trout will also work)
1 tbsp	Olive Oil
1	Lemon, Juice and Zest
To taste	Sea Salt
4	Sheets of Parchment Paper

Kasha Nicoise Salad

1/2 cup	Kasha (Buckwheat), uncooked and rinsed
1/4 cup	Nicoise or Calamata Olives, roughly chopped
1/4 cup	Red Onion, small dice
1/4 cup	Green Apple, small dice
1 tbsp	Basil, roughly chopped
1 tbsp	Mint, roughly chopped
1/2 tbsp	Lemon Juice
1/2	Fennel Bulb
1 tbsp	Extra Virgin Olive Oil
To taste	Sea Salt and Ground Black Pepper

Preheat the oven to 350 degrees F.
Cut out a heart shape from each sheet of parchment. The parchment hearts should be about 3 times the length of a trout fillet.
Season both sides of each fillet with olive oil and salt.Place each fillet in the centre of one side of a parchment heart.
Top each fillet with some lemon juice and zest.
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.
Place on baking sheet and bake for about 20 minutes.
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.
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.
Combine the remaining ingredients with the fennel and cooked kasha and season to taste.
Enjoy alongside your fish.

PDF link to nutrition facts for Arctic Char En Papillote with Kasha Nicoise Salad.

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.