Every month our friends at the Natural Gourmet Institute in New York City develop a healthy recipe exclusively for our readers. This balanced, low-sodium dish was created for Lillian F., an architect from Colorado who requested a meal idea with low-salt content and that could aid in weight loss. This sesame arctic char dish is a great source of lean protein, omega 3 fatty acids, and fiber. If you prefer a different type of fish, this meal tastes lovely with salmon fillets as well. Prepare this dish yourself and share your photos of the results on Twitter or Instagram @LiveSonima with the hashtag #RecipebyRequest. You can submit your own request here for a chance to receive a personalized recipe tailored to your favorite flavors and unique lifestyle and dietary needs.

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Ingredients

Fish
  • 1 large garlic clove, minced
  • 1 teaspoon grated ginger
  • 2 tablespoons low-sodium soy sauce or tamari
  • 2 tablespoons rice vinegar
  • Pinch dried chili flakes
  • 2-4 ounces skinless Arctic Char fillet
  • 2 tablespoons coconut oil
  • 3 tablespoons sesame seeds
Bok Choy
  • 1/4 cup white wine vinegar
  • 2 tablespoons canola oil
  • 1 tablespoon maple syrup
  • 1/4 teaspoon freshly ground black pepper
  • 2 heads baby bok choy, whites sliced on a diagonal, greens left whole

Directions

  1. In a shallow dish or large zip-top bag, combine garlic, ginger, soy sauce, rice vinegar, and chili flakes. Add fillets to marinade and let marinate in the fridge for 1 hour. Then 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, oil, maple syrup, and black pepper. Toss in bok choy; set aside.

  4. In a large skillet, heat coconut 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; turn heat down to low, cover with a lid, and cook for another minute. Using a fish spatula, 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, 2-3 minutes.

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

Nutritional Information

Calories
440
Total Fat
31g
Saturated Fat
13g
Cholesterol
50mg
Sodium
460mg
Carbohydrates
14g
Dietary Fiber
3g
Sugars
10g
Protein
28g
YIELD:

2 Servings