Maple Soy Arctic Char with Rice and Greens

Name: Maple Soy Arctic Char with Rice and Greens
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 servings
Cuisine: Canadian
Ingredients: 600 g Arctic char fillets; 1½ tbsp pure maple syrup; 1¾ tbsp low-sodium soy sauce; 1 tbsp fresh ginger, grated, grated; 240 g dry long-grain white or basmati rice, dry; 400 g baby bok choy, halved; 1 tsp toasted sesame oil; 1¼ tsp sesame seeds

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Arctic char is a Canadian northern fish, milder than salmon with a delicate pink flesh. A quick maple-soy glaze and a hot oven are all it needs.

484calories

37 gprotein
56 gcarbs
12 gfat
2 gfibre

per serving

Prep: 10 min
Cook: 15 min
Serves: 4
Cost: $5.90/serving

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Fit to my macros

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Method

Rinse the rice and cook it in 480 ml (2 cups) of water: bring to a boil over high heat, cover, simmer on low for 15 minutes and rest 5 minutes.
Preheat the oven to 220°C (425°F) with a rack in the centre. Line a large baking sheet with parchment.
Mix the maple syrup, soy sauce and ginger. Pat the char dry and lay it skin side down on one side of the tray. Brush generously with the glaze.
Arrange the halved bok choy on the other side of the tray and drizzle with the sesame oil.
Roast for 8 to 10 minutes, until the char flakes easily and reaches 63°C (145°F) in the thickest part, and the bok choy is tender at the stems.
Serve the fish over the rice with the bok choy, brushing on any glaze left on the tray, and sprinkle with sesame seeds.