Save this content for laterSave this content on your device for later, even while offline Sign in with FacebookSign in with your Facebook account Close

Fishing for something lighter amid holiday feasting?

By: Ellie Krieger, The Washington Post
December 20, 2017 Updated: December 20, 2017 at 8:24 am
0
Caption +
Arctic Char, Broccolini and Edamame With Soy-Ginger Sauce. MUST CREDIT: Photo by Deb Lindsey for The Washington Post.

With the overwhelming bustle and indulgent feasting that this season brings, having a tasty, healthful dinner recipe that can be made on a sheet pan in 20 minutes is like taking a deep, calming breath.

The idea for this one began with my adoration of roasted broccoli and the way, when it is cooked in a hot oven with a light coating of oil, its florets crisp and take on a lovely char, while the stems cook to a perfect crisp-tender. When making it last, I noticed plenty of space was left on the sheet pan and thought: Why not add a protein and turn a favorite side into a complete meal?

The result is this sumptuous but simple one-pan dinner. I used broccolini for a change of pace, but you could substitute regular broccoli. Once the vegetable gets a five-minute head start in the oven, you add buttery, pale-pink fillets of arctic char (or salmon or snapper) to the pan and a sprinkle of bright green edamame. While that cooks, you pull together an easy Asian sauce made with soy sauce, orange juice, rice vinegar, ginger and garlic, cooking it down for a few minutes to meld and concentrate those flavors. The sauce is drizzled over the roasted fish and vegetables, tying everything together.

This is a meal you can count on to restore and replenish you not only though the holidays, but also any time of year.

Arctic Char, Broccolini and Edamame With Soy-Ginger Sauce

-

Yield: 4 servings

2 heads broccolini (12 ounces total), trimmed

3 tablespoons canola oil

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

Four 5- to 6-ounce, skin-on arctic char fillets

1 cup frozen, shelled edamame

2 tablespoons fresh orange juice

2 tablespoons low-sodium soy sauce

2 tablespoons unseasoned rice vinegar

1½ teaspoons peeled, grated fresh ginger root

2 cloves garlic, minced

Procedure:

Preheat the oven to 425 degrees.

Toss the broccolini with 1½ tablespoons of the oil and season with 1/8 teaspoon each salt and pepper, right on a rimmed baking sheet. Roast (upper rack) for 5 minutes.

Meanwhile, pat the fillets dry, then brush them with 1 tablespoon of the oil and season with the remaining 1/8 teaspoon each salt and pepper.

Toss the edamame in a medium bowl with the remaining 1/2 tablespoon of oil.

Remove the baking sheet from the oven; use a spatula to toss and rearrange the broccolini to make room at the center for the fish. Scatter the edamame on top of the broccolini. Place the fillets, skin sides down, in the center of the baking sheet. Return to the oven and roast (upper rack) for 8 to 10 minutes, until the arctic char is no longer translucent and the broccolini is crisp-tender and charred a bit.

While the fish is cooking, combine the orange juice, soy sauce, rice vinegar, ginger and garlic in a small saucepan over medium-high heat. Bring to a boil and cook for about 2 minutes, or until the mixture has slightly reduced.

Drizzle the fish and vegetables with the sauce, and serve.

Note: If you can't find arctic char, salmon or snapper may be substituted.

Nutrition information per serving: 410 calories, 37 g protein, 9 g carbohydrates, 22 g fat, 6 g saturated fat, 40 mg cholesterol, 560 mg sodium, 2 g dietary fiber, 3 g sugar.

Register to the Colorado Springs Gazette
Incognito Mode Your browser is in Incognito mode

You vanished!

We welcome you to read all of our stories by signing into your account. If you don't have a subscription, please subscribe today for daily award winning journalism.

Register to the Colorado Springs Gazette
Subscribe to the Colorado Springs Gazette

It appears that you value local journalism. Thank you.

Subscribe today for unlimited digital access with 50% fewer ads for a faster browsing experience.

Already a Subscriber? LOGIN HERE

Wake up with today's top stories in your inbox

Wake up with today's top stories in your inbox

or
Already a print subscriber?
Already a digital subscriber?
 
This is your last FREE article for the month
This is your last FREE article for the month

Subscribe now and enjoy Unlimited Digital Access to Gazette.com

Only 99 cents for Unlimited Digital Access for 1 month
Then $2.31/week, billed monthly, cancel anytime
Already a print subscriber?
Already a digital subscriber?

 
You have reached your article limit for the month
You have reached your article limit for the month

We hope that you've enjoyed your complimentary access to Gazette.com

Only 99 cents for Unlimited Digital Access for 1 month
Then $2.31/week, billed monthly, cancel anytime
Already a print subscriber?
Already a digital subscriber?
 

Exclusive Subscriber Content

You read The Gazette because you care about your community and the local stories you can't find anywhere else.

Only 99 cents for Unlimited Digital Access for 1 month
Then $2.31/week, billed monthly, cancel anytime
Already a print subscriber? Get Access | Already a digital subscriber? Log In
 
articles remaining
×
Thank you for your interest in local journalism.
Gain unlimited access, 50% fewer ads and a faster browsing experience.