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.



  • 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


  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

Total Fat
Saturated Fat
Dietary Fiber

2 Servings