Macro-Friendly Arctic Char Entree 

  • By Amanda Li
  • 19 Jan, 2017
In need of a macro-friendly post-workout meal? Here's a step-by-step tutorial on how to prepare Pan-Seared Arctic Char, with a side of Brussel Sprouts and Garlic Mashed Cauliflower in exactly 15-minutes!
1 bag  frozen Cauliflower
4-6oz  fillet of wild arctic char or other fish
1/2 lb Brussel Sprouts, trimmed and halved
1/2   homemade garlic puck , divided 
2 sprigs thyme
1-2 tbsp of water
1 tbsp avocado oil 
to taste Salt and pepper
PROCEDURE

Step 1

Steam the bag of frozen cauliflower for 10 minutes.

Step 2  

Heat a non-stick skillet over medium heat. Add a piece of garlic puck , brussel sprouts and thyme. Cook for 2 minutes, then add 1 tbsp of water and cover with a lid and cook for 2-3 minutes, or until desired tenderness, adding a bit more water if necessary. Meanwhile, pat-dry your fillet of fish with paper-towel and set aside. 

Step 3

Transfer the cooked brussel sprouts onto a plate, and return the pan back to the stove-top. Add 1 tbsp of avocado oil, and place your fish fillet, skin-side down on the pan. Season with salt and pepper. Cook for 2 minutes, then flip it over and continue to cook for a minute. Cover with the lid, and continue cooking the fish for 2 minutes. Remove the lid and flip the fish fillet once more to crisp up the skin, about 1 minute. 

Step 4

Meanwhile, using a slotted spoon, transfer the cooked cauliflower into a blender. Puree until smooth and adjust seasoning with salt and pepper. Grab a plate and serve your brussel sprouts, whipped cauliflower and pan-seared arctic char. 

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