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.

Fish Poached in Fennel-Orange Broth

Fish Poached in Fennel-Orange Sauce


The flavorful poaching liquid
becomes a delicious sauce
to serve over the fish.

I Love Me Café ®

Photo Credit: CIA/Ben Fink

Fish Poached in


  • 4 teaspoons almond oil
  • 1 pound 8 ounces fish fillet, such as flounder or salmon
  • ½ teaspoon kosher salt
  • ½ teaspoon freshly ground black pepper
  • 2 cups thinly sliced fennel bulb
  • 2 cups sliced leek, white and light green parts
  • 2 garlic cloves, thinly sliced
  • 1 teaspoon orange zest
  • 3 cups low-sodium chicken broth
  • 1 orange, juiced
  • 2 teaspoons arrowroot
  • ¼ cup toasted sliced almonds
  • ¼ cup minced fennel fronds
    The Diabetes Friendly Kitchen Cookbook By Jennifer Stack
    This recipe is from The Culinary Institute of America’s The Diabetes-Friendly Kitchen cookbook (2012, John Wiley & Sons, Inc.)

Fish Poached in Fennel-Orange Broth

This shallow poaching technique can be used for most any type of fish and with a variety of flavor profiles.  If you double the recipe for more portions, be sure to increase the size of the pan.  The flavorful poaching liquid becomes a delicious sauce to serve over the fish.


1.     Preheat oven to 350°.  Cut a piece of parchment paper the size of the pan being used to poach the fish. Coat the parchment paper with a thin layer of the almond oil.

2.     Season the fish with the salt and pepper and set aside.  Heat the remaining almond oil in the pan over medium heat.  Add the fennel and sweat until it starts to soften.  Add the leek, garlic and orange zest.  Once the leeks begin to soften, place the fish fillet on top of the vegetables.

3.     Add enough of the broth to come half to three-quarters of the way up the sides of the fish.  Add the orange juice and cover with the prepared parchment paper, oiled side down.  Place the pan in the oven and poach just until the fish is opaque, 10 to 15 minutes.

4.     Remove the fish from the pan and cover to keep warm.  Strain the poaching liquid into a small saucepan and reserve the vegetables.  Mix the arrowroot with 1 tablespoon water to form a paste.  Bring the poaching liquid to a boil and add the arrowroot paste.

Shallow poaching technique for Fish in Fennel-Orange Broth
Gently place the fish in the poaching liquid so that the level of the liquid only comes halfway of the way up the fish.
The Diabetes-Friendly Kitchen Fish Poached in Fennel-Orange Broth
Place the parchment paper on top of the fish while it cooks.
The Diabetes-Friendly Kitchen Fish Poached in Fennel-Orange Broth
The finished fish will be opaque and relatively firm to the touch.

5.     Allow to boil until the volume of the poaching liquid is reduced by half and thickened to a sauce consistency.  Stir in the almonds and fennel fronds and serve with the sauce poured over the fish and vegetables.

Nutritional Information Per Serving: Calories 491, Protein 39g, Carbohydrates 14g, Fiber 3g, Total Fat 30g, Saturated Fat 6g,
Sodium 324 mg