Gleaning inspiration from Scandinavian cuisine, this unconventional stir-fry incorporates some of the most important elements of the health-hiking New Nordic diet—namely, fish, root vegetables, and whole grains. Arctic char is a sustainable seafood option that is rich in omega-3 fats, but you can also use rainbow trout or salmon. Most fish counters will do the skinning for you.
High on rye
Rye is a wonderfully chewy grain and is brimming with dietary fibre, but it’s rather slow cooking. So make sure to soak it for several hours to reduce the time it needs on the stovetop.
Nordic Char and Rye Stir-Fry
Ingredients
- 1 cup (250 mL) whole rye kernels
- 1/4 tsp (1 mL) salt, divided
- 1 Tbsp (15 mL) grapeseed oil
- 1 1/2 lb (750 g) Arctic char, skinned and cut into 1 in (2.5 cm) chunks
- 2 medium carrots, sliced into matchsticks
- 1 Golden Delicious or Granny Smith apple, skin on and sliced into matchsticks
- 1 cup (250 mL) drained sauerkraut
- 2 green onions, sliced
- 1/3 cup (80 mL) chopped dill
- 2 Tbsp (30 mL) cider vinegar
- 1 uncooked medium red beet, peeled and grated
- 2 cups (500 mL) arugula
- 1/4 cup (60 mL) chopped walnuts
Nutrition
Per serving:
- calories585
- protein45g
- fat22g
- saturated fat7g
- trans fat0g
- carbohydrates44g
- sugars9g
- fibre10g
- sodium431mg
Directions
01
Cover rye kernels with water and let soak overnight or for several hours.
02
Drain rye, place in medium-sized saucepan along with a couple pinches salt, and cover with 4 cups (1 L) water. Bring to a boil, reduce heat to medium-low, and simmer, covered, until tender but still somewhat firm to the bite, about 45 minutes. Drain.
03
Heat wok or large skillet over medium-high heat. Add oil and swirl to coat pan. Season char with salt and pepper and add to pan. Cook 3 minutes, or until just barely cooked through. Remove char from pan and reserve.
04
Place carrots and a couple pinches salt in pan and heat 2 minutes, stirring often. Add apples and heat 1 minute, stirring often. Add sauerkraut, green onions, dill, and cider vinegar to pan and heat through. Gently stir in char.
05
To serve, divide rye among serving plates and top with grated beet, arugula, char mixture, and walnuts.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
