Arctic Char: Pan-Seared Perfection

Pan-seared arctic char is a delicious and healthy dish that has been making a comeback on restaurant menus recently. Arctic char is a fish that is similar to salmon and trout in taste and texture, but with a milder and more subtle flavour. It is also quicker to cook than salmon. The fish is usually prepared by pan-searing it skin-side down, and then finishing it off in an oven if it's not cooked through. The dish can be served with mashed potatoes and roasted vegetables, or with rice noodles and a pindjur cream sauce.

How to fillet an arctic char

To fillet an Arctic char, begin by laying the fish flat on a clean surface. You will need a sharp fillet knife. Starting at the tail, make a cut along the backbone, all the way up to the head. This will help to ensure that your fillets stay connected to one another as you work.

Next, turn the fish over and, using your knife, cut the fillets away from the bones on one side, keeping your knife as close to the bones as possible. Once you have made your way around the contours of the fish, repeat the process on the other side.

Now that you have two connected fillets, you can remove the rib cage. Do this by cutting along the line of the rib bones with your knife, and then lifting and pulling out the cage with your fingers.

Finally, you can trim any remaining flesh from the fillets and remove the skin, if desired. Rinse the fillets under cold water, and they are now ready to be cooked or stored.

For a more detailed guide, there are several YouTube tutorials available that demonstrate the process of filleting an Arctic char, such as "Bryan Voltaggio: Filleting and Preparing Artic Char".

How to pan-sear arctic char

Arctic char is a fish similar to salmon and trout, with a mild, salmon-like flavour and a texture comparable to trout. It is a healthy and nutritious food source, offering high levels of omega-3 fatty acids, as well as vitamins A and E, potassium, calcium and iron.

Preparation:

Firstly, pat the fish fillets dry with a paper towel. This will help to draw out excess moisture, ensuring a better sear. Next, season both sides of the fillets with salt and pepper.

Cooking:

Place a cast-iron skillet on high heat. When the pan is hot, add a couple of tablespoons of butter or olive oil and let it melt. You can also use a mix of butter and olive oil. Once melted, lay the fish fillets in the pan, skin-side down.

Cook the fish for around two minutes, then flip to skin-side up and cook for a further minute or so. You can baste the skin with the melted butter if you like.

The fish is cooked when the skin is crispy and the flesh is charred but not burnt. It should be golden brown and flake easily. If the fish is not cooked through, you can finish it in the oven for a few minutes.

Serving:

Arctic char pairs well with a variety of sides and sauces. You can serve it with mashed potatoes and roasted vegetables, or on a bed of rice noodles with a roasted red pepper cream sauce. It also goes well with pea pesto, asparagus and lemon wedges.

Arctic char vs salmon

Arctic char and salmon are two popular seafood choices that often get compared due to their similarities. However, there are several key differences between the two that are worth exploring.

One of the most noticeable differences between Arctic char and salmon is their appearance. Arctic char typically has lighter, more vibrant pink or red flesh with a mottled pattern on its skin, while salmon tends to have a deeper orange hue and silvery scales. Arctic char is also smaller and more delicate, whereas salmon is typically larger and more robust.

When it comes to flavour and texture, Arctic char and salmon also differ. Arctic char has a delicate, mild flavour with a hint of sweetness. The flesh is often described as tender and buttery, making it a popular choice for those who prefer a milder taste. Salmon, on the other hand, has a richer, more pronounced flavour and a firmer texture, making it a versatile option for various cooking methods.

Arctic char and salmon also differ in terms of their habitat and availability. While both fish are found in cold, northern waters, Arctic char is more commonly associated with freshwater environments such as lakes and rivers. Salmon is known for its migratory behaviour, spending part of its life in freshwater before migrating to the ocean and returning to freshwater to spawn.

From a nutritional standpoint, both Arctic char and salmon are excellent sources of protein and healthy fats, including omega-3 fatty acids. However, the specific nutritional profiles of the two fish can vary. In general, salmon tends to have a slightly higher fat content, particularly in the form of omega-3s, while Arctic char may contain lower levels of fat overall. Arctic char is also known for its lower levels of contaminants such as mercury compared to some types of salmon.

Due to their similar texture, both fish lend themselves well to various cooking methods, including grilling, baking, and pan-searing. Arctic char's milder flavour makes it more adaptable to a diverse range of seasonings and sauces, while salmon's more pungent taste blends seamlessly with bold flavours and can stand up to hearty sauces.

In summary, the choice between Arctic char and salmon ultimately comes down to personal preferences and the specific culinary experience desired. Arctic char offers a delicate, subtle flavour, while salmon boasts a bolder taste with various options depending on the species. Both fish provide exceptional nutritional benefits and are invaluable additions to a balanced diet.

Seasoning and glaze

Salt and Pepper

A simple and classic seasoning for any fish dish, including arctic char, is salt and pepper. This combination enhances the natural flavour of the fish without overwhelming it. You can use sea salt or regular table salt, depending on your preference. Apply it liberally to both sides of the fish fillets before cooking.

Soy Sauce, Honey, and Sesame

For an Asian-inspired flavour profile, you can create a glaze by combining soy sauce, honey, and sesame oil. You can also add mirin to this mixture for extra depth of flavour. Brush the glaze onto the fish before and during cooking, following the same method as the pan-seared soy-sesame arctic char recipe. This glaze creates a tasty char on the fish while keeping the flesh moist and flaky.

Lime, Olive Oil, and Rosemary

If you're looking for a more vibrant and tangy flavour, try a marinade of lime juice, olive oil, rosemary, and garlic. Pulse these ingredients in a food processor until combined and chopped. Spread the mixture over the fish before baking, and consider adding some cayenne pepper for an extra kick. This seasoning option is perfect for those who want a bright and zesty flavour to complement the delicate taste of the arctic char.

Orange and Rosemary Beurre Blanc

For a sophisticated and elegant dish, try pairing your pan-seared arctic char with an orange and rosemary beurre blanc sauce. To make the sauce, reduce orange juice, white wine, orange zest, and rosemary in a saucepot. Then, whisk in cream and butter, and season with salt and pepper. The sweet and tangy flavours of the sauce complement the mild taste of the fish, creating a well-rounded and refined dining experience.

Pan Juices

A simple yet effective way to enhance the flavour of your pan-seared arctic char is to utilise the pan juices created during cooking. After removing the fish from the pan, set it aside to rest, allowing the juices to settle. You can then drizzle these juices over the fish before serving, adding moisture and concentrating the flavours developed during the searing process.

What is arctic char?

Arctic char (Salvelinus alpinus) is a cold-water fish native to the northern Atlantic and Pacific Oceans. It is a member of the Salmon family and is closely related to both salmon and trout. Arctic char is native to alpine lakes and arctic/subarctic coastal waters. It is the most northernly occurring of any freshwater fish and is found in the Canadian Arctic, Greenland, Iceland, Scandinavia, Siberia, and Alaska.

Arctic char has a distinct size dimorphism, with dwarf and giant varieties. Dwarf Arctic char weigh between 0.2 and 2.3 kg and average a length of 8 cm, while giant Arctic char weigh between 2.3 and 4.5 kg and average 40 cm in length. Individual fish can weigh 9 kg or more, with record-sized fish caught in Northern Canada.

The appearance of Arctic char differs between populations, but they generally have dark dorsal sides and ventral sides that vary from red, yellow, and white. They are distinguished from other salmonid fishes by having light spots on a dark background and by the lack of teeth on the upper palate of the mouth. The flesh colour of Arctic char can range from bright red to pale pink, with a flavour profile rated between trout and salmon.

Arctic char is anadromous like salmon, migrating from freshwater lakes to saltwater to spawn. However, unlike salmon, they do not die after spawning and can live up to 25 years. They feed on a variety of different foods, including zooplankton, insects, shrimp, snails, clams, and other fish, depending on the specific water body, their age, relative size, and time of year.

Arctic char is considered a delicacy and is known for its high fat content, which makes it easy to cook. It is also a good source of heart-healthy Omega-3 fatty acids and carotenoids, as well as Thiamin, Niacin, Vitamin B6, Vitamin B12, Phosphorus, and Selenium.

Frequently asked questions