I always check out the Monterey Bay Aquarium's Seafood Watch to see what seafood is the best choice in terms of availability, ...
season, and farming conditions. Artic Char is the answer to the over-fishing of salmon.� Distributed by Tubemogul.
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Hi I’m Pace, the Green Girl Food Guru, and you’re watching The Green Girls TV. Today, we’re going to make Arctic Char Fillet with Citrus Sauce.
For the ingredients, you’ll need a six ounce fillet of arctic char, two tablespoons vegetable oil, four tablespoons extra virgin olive oil, one lemon, one orange, one small grapefruit, salt to taste, and a pinch of white pepper.
First of all, let’s get started on the sauce. I’m going to show you how to what we call supreme and orange. First you want to cut the bottom and the top off of the orange, set it on the bottom, and then just follow your knife around the peel, the round edge, and cut that off. This is going to take some practice because most often people make the mistake of not coming around the bottom like that and get a lot of the pit still left at the bottom. Hold it in your hand and you want to cut the segments out in between the membrane like that. We’re going to do this actually over a bowl because we want to catch that juice. We’re going to be using the juice for the sauce and we’re going to be using the segments as well. After you cut all the segments out, go ahead and squeeze the remaining juice, same steps with the grapefruit. And use juice from just a half of our lemon.
Put the segments into a separate bowl for now. Slowly whisk in the olive oil, put salt to taste, pinch of white pepper, add the segments back in and that’s our sauce.
Let’s see your fish, give it a little salt first. Alright, go ahead and heat up your skillet to about medium high. Don’t add the oil until your pan is hot. You should feel a lot of heat when you place your hand right above here.
Now the pan is hot, we’re going to add in the vegetable oil, and I just want you to marvel at our piece of arctic char. It’s kind of got these lovely little pink dots on the flesh. I think it’s beautiful and you always want to see your presentation side down, so we’re going to present with the skin because it’s too beautiful. Medium fat fish takes about 10 minutes per inch to cook. That’s per inch of thickness. So I would say this is about three quarters of an inch so this will take maybe seven minutes so we want to make sure it’s only about three and a half minutes on each side.
Alright so side one is done, and that is looking beautiful. The skin should be nice and golden brown. Our arctic char fillet is done. Spoon the sauce with the segments. I mean the segments really make a beautiful simple, simple garnish. There you have your arctic char fillet with citrus sauce.
Before I leave you today, I just want to let you to know that arctic char fillet is a sustainable choice. For more sustainable choices, go to Monterey Bay Seafood Watch. I’m Pace, the Green Girls Food Guru and you’re watching The Green Girls TV.