Grilled Arctic Char With Tomato, Olive, & Caper Salsa

This January, we've partnered with Meg De Jong Nutrition to share this incredible, nutrient-rich grilled Arctic char recipe served with smooth yam puree, roasted broccoli, and punchy tomato, olive, and caper salsa.

One of my goals for this year is to eat more wild fish!

Fish are loaded with omega 3 fatty acids which is the most anti-inflammatory fat we can eat. Research shows that eating more fish can help to lower key inflammatory markers in the body and therefore help to minimize inflammatory-related conditions like joint pain, poor immune function, and even support heart health (1).

Fish also happen to be beneficial for our brain health. They've been found to help increase blood flow to the brain, improve cognitive function (2), and when consumed frequently, can help to minimize conditions such as anxiety and depression (3, 4).

Fish are loaded with micronutrients like vitamin D, iron, selenium, and iodine, which are all essential nutrients we need. On top of this, fish make for a wonderful source of protein with an 85g / 3 oz. filet containing 21 grams! When paired with veggies & complex carbohydrates, a filet of fish can make for a perfectly nourishing blood sugar balancing meal.

However, there's a slight caveat! Not all fish are equal, which is why sourcing high-quality, wild seafood straight from the source is so important. And that's where Skipper Otto's sustainably caught, wild Canadian seafood comes in!

Grilled Arctic Char with Tomato, Olive, & Caper Salsa

Now, on to the recipe! With my very first pick-up of the season - I got the most beautiful Arctic Char. I learned from the package that it was caught by Jamie Malliki on Pamiurluk Lake, NU who caught the fish in December 2024 using an auger and gillnet set by hand - SO cool!

For those who aren't familiar, Arctic Char is a very mild and delicate-tasting fish. It's often described as a cross between a trout and salmon - and might just be my new favourite!

When I saw the fish, I knew I had to whip up a simple yet flavour-packed grilled Arctic char recipe. I landed on a tomato, olive, and caper salsa with a yam puree and roasted broccoli. It was absolutely divine and made for the perfect balanced meal that's loaded with flavour yet relatively quick to make!

The olive oil and olives in this dish help to pack in even more brain-boosting healthy fats (on top of the already omega-3-rich fish!). The tomatoes are rich in antioxidants to help support the immune system at this time of year. The yam puree adds beta-carotene to support healthy eyes and skin. And because (almost) no meal is complete without something green, in my opinion, I added some roasted broccoli for additional micronutrients and fibre.

Ingredients

Marinated Arctic Char

• ¼ cup olive oil 
• 2 tsp. red wine vinegar 
• 2 tsp. raw honey 
• ½ tsp. dried oregano 
• ½ tsp. sea salt 
• Fresh cracked black pepper 
• 1 lb Skipper Otto’s Wild Arctic Char, thawed 

Tomato, Olive & Caper Salsa

• 1 small white onion, finely diced 
• 1 clove garlic 
• 1 pint cherry tomatoes, halved 
• ¼ cup black olives, pitted and halved
• 2 Tbsp. capers (liquid drained)  
• 1 Tbsp. olive oil 
• Sea salt and pepper for garnish 

Yam Puree 

• 1 medium-sized yam 
• Optional: 1 Tbsp. butter or olive oil 

Roasted Broccoli 

• 1 medium head broccoli, chopped into florets 
• Olive oil for baking 
• Pinch of sea salt 

For Garnish 

• 2 Tbsp. fresh chopped parsley 

Directions 

1. Allow the arctic char to completely thaw and then lightly pat dry with a paper towel. 
2. Preheat your oven to 400 F. 
3. Once the oven has pre-heated, place a yam onto a baking sheet with a few tablespoons of water. Bake for approximately 40-50 minutes - until it’s incredibly fork tender. Once finished, set aside and allow to cool slightly before handling.
4. Place the broccoli on a baking sheet with a generous drizzle of olive oil and pinch of sea salt. Bake for 15-18 minutes, flipping halfway through. Bake until the broccoli appears golden browned and slightly crisped. You can do this while the yam is cooking on a separate tray.  
5. Once the yam and broccoli are in the oven - prep your fish marinade by placing the olive oil, honey, red wine vinegar, oregano, sea salt, and a few generous grinds of fresh cracked black pepper into a jar or small bowl. Stir very well until completely combined. 
6. Cut your fish into filet-sized pieces, then place them skin-side down into a shallow bowl or dish. Pour the marinade over the fish filets, reserving approximately 2 Tbsp. to use later for the salsa. Flip the filets so they are skin-side up and allow them to sit for 30 minutes. 
7. In the meantime, prepare your tomato, caper, and olive salsa. 
8. In a pre-heated pan add a generous glug of olive oil. Then add the finely diced onion and allow to saute for 3-4 minutes on medium-high heat, before adding the minced garlic. Continue to saute for 2-3 minutes. Once the onion appears to look translucent and slightly browned, add the cherry tomatoes, olives, capers, and remaining few Tbsp. of marinade. Allow to saute until the tomatoes have blistered. Then remove from the pan and set aside. 
9. Now it’s time to cook your Arctic Char. Remove filets from the marinade and then place onto a well heated pan (cast iron works well), skin-side down. 
10. Allow to sear for 5-6 minutes, with a lid on the pan. Then flip and cook until the fish becomes opaque in colour and easily flakes with a fork. Cooking times will depend on how well done you like your fish and the size of your filets. Anywhere from 4-7 more minutes should do the trick. Use a meat thermometer to check the doneness of your fillets if desired. 
11. In the meantime, remove the skin from your yam (it should easily peel off) and then place the flesh of the yam into a small bowl. Optional to add a bit of butter or olive oil for an extra delicious and creamy taste. Mash the yam super well with a fork until it becomes nice and fluffy without any clumps. 
12. Now it’s time to plate! Spread the mashed yam puree on the bottom of the plate, then place your Arctic char on top. Add a few spoonfuls of salsa on top of the fish and place the broccoli on the plate as well. Sprinkle with fresh chopped parsley, serve and enjoy!

Blog and recipe created by Meghan De Jong . To learn more nutrition facts and tips to go: megdejongnutrition.com

Sources:

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC8846546/
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC7103640/
3. https://pubmed.ncbi.nlm.nih.gov/30127751/
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC533861/