Maple-ginger Arctic char with roasted broccoli and carrots
40 min · 38 g protein · 337 cals / serving
Arctic char, the delicate northern cousin of salmon, brushed with a sticky glaze of maple syrup, soy, fresh ginger and lime and roasted until the edges caramelize. It shares a hot oven with broccoli and carrots that come out charred and sweet, and a sprinkle of green onion and sesame finishes the plate.
Ingredients
Vegetables
- 5 carrots, halved lengthwise and in 5 cm (2-inch) lengths
- 650 g (2 small heads) broccoli, in florets, stem sliced
- 1 tsp canola oil
- 1/2 tsp salt
Glaze
- 1 tbsp maple syrup
- 2 tbsp reduced sodium soy sauce
- 1 tbsp ginger, grated
- 2 cloves garlic, grated
- 1 tbsp lime juice
- 1/2 tsp sesame oil, toasted
Fish
- 600 g (1 1/3 lb) raw Arctic char fillets arctic char, skin on, in 4 pieces
To serve
- 2 green onions, sliced
- 2 tsp toasted sesame seeds
- 1 lime, in wedges
Steps
- Heat the oven to 425°F. Toss the carrots and broccoli with the oil and salt on a large parchment-lined sheet pan, spread them out and roast 12 minutes.
- Meanwhile, simmer the maple syrup, soy sauce, ginger and garlic in a small pan for 2–3 minutes, until slightly syrupy. Stir in the lime juice and sesame oil, then pour a third of the glaze into a small bowl and keep it for serving.
- Push the vegetables to the edges, lay the char in the middle skin side down and brush with half the glaze left in the pan. Roast 8–10 minutes, brushing with the rest halfway, until the fish flakes easily and reaches 145°F. For a darker glaze, broil the last minute.
- Spoon the reserved glaze over the fish, scatter the green onion and sesame over everything and serve with lime wedges.
Good to know
No Arctic char?
Steelhead trout or salmon fillets take the same glaze and timing; thicker salmon may need 2–3 minutes more. Salmon is richer: a score of about 59 instead of 72.
Why simmer the glaze first?
A minute or two of bubbling thickens it, so it clings to the fish and caramelizes in the oven instead of running off onto the pan.
Per
- Calories
- 94
- Protein
- (46%)
- 11 g
- Fat
- (26%)
- 3 g
- Carbohydrates
- (28%)
- 7 g
- of which sugar
- 3 g
- Fiber
- 2 g
- Sodium
- 208 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1346 kcal goes into the pot and 1657 g of ingredients comes out as about 1430 g of food: 94 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.