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Arctic Char with Chinese Broccoli and Sweet Potato Purée

This elegant arctic char with Chinese broccoli and sweet potato purée is a sophisticated high-protein dish that balances vibrant colours with deep, savoury flavours. The sweet potato provides a silky, earthy base with a hint of heat from Chinese mustard, while the balsamic and soy reduction offers a tangy finish that cuts through the richness of the fish. Arctic char, with its delicate texture and mild flavour, is perfectly complemented by the crunchy mustard seed crust and the salty bite of crisp bacon.

Perfect for a special weekend dinner or a nutritious midweek treat, this recipe showcases how simple ingredients like ginger-scented greens and root vegetables can be transformed into a restaurant-standard meal. The use of gai lan adds an authentic bitterness that pairs beautifully with the sweet mash. For the best results, ensure the frying pan is hot before searing the fish to achieve a perfectly crisp, golden-brown exterior while keeping the flakes moist and tender.

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Ingredients for Arctic Char with Chinese Broccoli and Sweet Potato Purée

  • 3 red-skinned sweet potatoes (yams

  • about 1.1kg)

  • 1 teaspoon (or more) hot prepared Chinese mustard

  • 240ml di aceto balsamico

  • 1 1/2 teaspoons soy sauce

  • 450g Chinese broccoli or broccoli rabe (rapini),* large outer leaves removed, cut crosswise on diagonal into 1/4-inch-thick slices

  • 2 slices bacon, cut into 1-inch pieces

  • 2 teaspoons yellow mustard seeds

  • 4 5- to 170g arctic char fillets

  • 2 cucchiai di olio vegetale, divisi

Preheat oven to 204°C. Wrap sweet potatoes individually in foil. Roast until tender, 1 to 1 1/2 hours. Cool and peel. Puree in processor until smooth. Measure 725ml puree and transfer to microwave-safe bowl. Stir in mustard. Season with salt. DO AHEAD: Can be made 1 day ahead. Cover and chill. Boil vinegar in small saucepan until reduced to ` cup, about 8 minutes. Stir in soy sauce. Remove from heat.

Cook broccoli in pot of boiling salted water until crisp-tender, about 1 minute. Drain; set aside. Cook bacon in medium skillet over medium heat until edges are crisp. Transfer to paper towels to drain. DO AHEAD: Reduction and broccoli can be made 2 hours ahead. Let stand at room temperature.

Process mustard seeds in spice grinder until coarsely ground. Sprinkle fish with salt and pepper. Sprinkle ground seeds over top of fish. Heat 1 tablespoon oil in large skillet over medium-high heat. Add fish, mustard side down, and cook until brown and just opaque in centre, about 3 minutes per side.

Meanwhile, rewarm puree in microwave until heated through. Heat 1 tablespoon oil in another large skillet. Add broccoli and bacon; sauté until heated through. Season with salt and pepper.

Divide broccoli, fish, and puree among plates. Drizzle with balsamic reduction and serve.

*Chinese broccoli is also called gai lan or Chinese kale; it's available at Asian markets. Broccoli rabe is an Italian leafy green vegetable with scattered clusters of broccoli-like florets; you'll find it at some supermarkets and at specialty foods stores.

Avvertenza

Sebbene sia stato fatto ogni sforzo per garantire che le informazioni siano accurate e aggiornate, le esigenze individuali possono variare e i requisiti dietetici possono differire in base alle condizioni di salute personali. Controlla sempre le etichette degli alimenti e le informazioni sugli allergeni prima di preparare o consumare qualsiasi ricetta. Se hai preoccupazioni specifiche per la salute, allergie, intolleranze o stai seguendo una dieta prescritta dal medico, consulta il tuo medico di base, farmacista o un dietista registrato prima di apportare cambiamenti significativi alla tua dieta o stile di vita.

Storia dell'articolo

Le informazioni su questa pagina sono revisionate da clinici qualificati.

  • 29 Gen 2026 | Pubblicato originariamente

    Autore:

    Redattori di ricette del Regno Unito

    Revisione paritaria di

    Redattori di ricette del Regno Unito
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