Sesame-Crusted Arctic Char


Arctic Char
with Sautéed
Bok Choy


Adapted from the
Natural Gourmet Institute

I Love Me Café ®

Photo Credit: Alexandra Shytsman
for Natural Gourmet Institute


  • 1 clove garlic, minced
  • 1 teaspoon grated ginger
  • 2 tablespoons low-sodium soy sauce
  • 2 tablespoon rice vinegar
  • Pinch of dried chili flakes
  • 2 4-ounce skinless Arctic Char fillets (or wild organic salmon fillets)
  • 3 tablespoons sesame seeds
  • 1/4 cup white wine vinegar
  • 2 tablespoons canola oil
  • 1 tablespoon maple syrup
  • 1/4 teaspoon freshly ground black pepper
  • 2 heads baby bok choy, whites sliced on a diagonal, greens left whole
  • 2 tablespoons coconut oil

Sesame-Crusted Arctic Char with Sautéed Bok Choy

Adapted from the Natural Gourmet Institute

Yield: 2 Servings


1. In a shallow dish, combine garlic, ginger, soy sauce, rice vinegar and chili flakes. Add fillets to marinade and refrigerate for 1 hour. Pat fillets dry with paper towels and discard marinade.

2. Pour sesame seeds into a shallow dish and press fillets into seeds to coat on one side.

3. In a large bowl, combine white wine vinegar, canola oil, maple syrup and black pepper. Toss in bok choy; set aside.

4. In a large skillet, heat coconut oil over a medium-high flame and add fillets sesame-side down (stand back and keep exposed skin away from the skillet as sesame seeds may pop). Cook until crisp, 2-3 minutes; using a fish spatula, gently flip fillets, turn heat down to low, cover with a lid and cook for another minute. Carefully transfer fish to a platter.

5. Drain excess fat from skillet and return to medium heat. Add bok choy with its marinade. Cook, tossing frequently with tongs, until wilted, about 2 minutes.

6. To serve, divide bok choy among two plates and top with fish.

New York City’s Natural Gourmet Institute is the leading health-supportive culinary school that combines professional culinary technique with science-based nutrition. With their $5 Dinners recipe series, they dispel the myth that eating healthfully is inaccessible. Each of these recipes costs five dollars or less per serving, proving the same five dollars that can be spent on a fast food meal can pay for a delicious, balanced and satisfying home cooked dinner.