Popular Conditions & Diets
Ingredients
8
Time
20m
Serves
2
Recipe by Carley Nadine
Ingredients
8
Time
20m
Serves
2
Gluten-Free
High Protein
Quick Meal
285 g
Arctic Char
2 1/2 Tbsp
Extra-Virgin Olive Oil
1 Tbsp
Hemp Hearts
1 cup
Arugula
1/2 cup
Quinoa
dried
1 cup
Water
1 pinch
Sea Salt
1 pinch
Black Pepper
1
Rinse quinoa using a fine mesh strainer, then drain it completely.
2
Place quinoa in a saucepan with water. Bring to a boil, then reduce the heat to low. Cover the pot and simmer where the water is just bubbling for about 10 minutes, until the water has been completely absorbed. (Check by pulling back the quinoa with a fork to see if water remains.)
3
Turn off the heat and let sit with the lid on to steam for 5 minutes, then fluff the quinoa with a fork. Add sea salt and pepper to taste.
4
Heat the oil in a cast-iron skillet or nonstick pan over medium-low heat. Season the fish well with salt and pepper. Cook skin side down and undisturbed for 7 minutes. The fillets will cook from the bottom up so that the flesh stays moist while the skin gets so crisp that it crackles; if the skin becomes crisp before the top of the fish finishes cooking (it should look just opaque), flip it over and cook very briefly to finish.
5
In a bowl add arugula, quinoa and Arctic Char Fillet. Sprinkle hemp hearts on top and drizzle with olive oil and lemon. Garnish with sprouts if available.
6
Substitutions: Sub fish for another protein such as chicken breast, steak or a fried egg. Add herbs and spices depending on your taste preference such as basil or parsley. Add an extra healthy fat like avocado. Sub cauliflower rice for quinoa to make it grain free.
Carley is a Toronto based Holistic Nutritionist and Wellness Consultant. She believes that health involves SO much more than just nutritious food and supplements-such as mindfulness, mindset, connection with nature and community. She believes deeply in educating and empowering people — especially women — to take their health and well-being into their own hands. So that they can live a happy, balanced and abundant life.
