Going Lo-Co

Honey Dijon Arctic Char

Posted on May 23, 2016

Last week, I got some bad news which I’m hoping I can turn into good news.

The bad news: my cholesterol has hit a personal high of 267 but more concerning, my triglycerides skyrocketed to 253 (‘goal’ is lower than 150 … and in the 10 lab results I’ve tracked since 2002 my triglycerides have NEVER been over 200.)

Also, I now have some “mild kidney insufficiency” which may be related to what’s driving my triglycerides sky-high: a) a diet too high in sugar, carbs and alcohol; and b) not enough exercise.

It’s this – the poor diet and exercise – that I’m hoping I can turn into good news. Which I may be able to, because when I really considered my actions over the past few months I was appalled. In fact, I was surprised and chagrined to realize that since my October 2015 knee surgery I’ve not jumped back onto my near-daily exercise routine (not even close) … and am binge/stress eating chocolate…and wine. Oh, and my new favorite starch, baked sweet potatoes, is probably not helping.

More on the high triglycerides and kidney problem in a more medically-focused post (once I do a bit more research and discuss more fully with my doctor.) With my medical questions stressing me out and wine not the right choice, I decided on Saturday to start righting the medical ship with a lo-co recipe review.

So we went grocery shopping over the weekend and yesterday I made the only salad dressing I like (mustard vinaigrette a la David Tanis – see my love salad post or see recipe below). Then my husband and I grilled bok choy, baked brussels sprouts, and steamed green beans so we have vegetables to easily toss into dinners this week. He then grilled a steak (I know, right?) while I made a new fish recipe that was AMAZING and so very easy: Honey Dijon Arctic Char.

This fish recipe is a snap – as for the fish itself, if you prefer salmon go for it: both salmon and char are ‘meaty’ fish so they hold up well on the grill. I whipped up the marinade in five minutes and let it absorb on a plate for just 20 minutes instead of 30. We (OK, my husband) grilled it skin side down on medium heat for 5 minutes, and it was an easy flip for another 2-3 minutes for perfectly cooked fish. As you can see, I served it with low-glycemic quinoa (instead of the baked sweet potato that’s been my go to side for the past six months) and baked brussels sprouts and string beans.  Plus ONE glass of wine (I wanted two but…)

Having never made this before AND despising honey, I wasn’t sure I’d like this so I didn’t bother measuring the ingredients. Thus, I was absolutely astonished at how tasty this was. Click the link for recipe details (and for ingredients for 4), which I’ve cut roughly in half, and summarized here:

Honey Dijon Arctic Char / Salmon: for 2-3 servings

Ingredients:

• 1 large filet of arctic char or salmon, skin on – about 3/4 pound (for 2-3 people, or to have leftovers!)
• 1/8 cup dijon mustard (I didn’t really measure this)
• 1/8 cup honey (or this)
• 1 TB extra virgin olive oil (or this)
• 2 cloves of garlic – supposed to be minced, I put through garlic press
• 1 teaspoon fresh thyme (again, no measuring)
• 1/2 teaspoon sea salt
• 1/4 teaspoon white pepper (didn’t measure, used black pepper)
• juice of half lemon (plus more for serving, if desired)

Directions:

• Combine mustard, honey, oil, garlic, thyme, lemon juice, salt, and pepper. Using a spoon, coat fillet (both sides) with mixture (if not enough for skin, just throw some olive oil under it). Cover dish with plastic wrap and place into refrigerator for 30 minutes (I just let it sit on counter instead for 20 minutes).
• On grill pre-heated to about medium, place fish, skin side down (on a fish screen) and cook for 5 minutes. Carefully, turn fish and cook for an additional 3-5 minutes. (It’ll  be done – you can tell it is if the flesh of the fish no longer appears shiny and flakes easily). Remove from grill and serve – with a little extra lemon juice if desired.

Thank you to Derrick Riches on bbq.about.com for the recipe and inspiration. I cannot WAIT to have this fish again tonight. And maybe again for lunch tomorrow – in a salad with my homemade mustard vinaigrette – recipe again here:

Mustard Vinaigrette a la David Tanis– for a TRIPLE recipe: 2 TB Dijon mustard, 6 TB Sherry Vinegar, some finely grated garlic (I use 2 cloves – the recipe asks for 1 1/2 teaspoons) and 9 TB EVOO, salt and pepper to taste. To make: whisk together mustard, vinegar and garlic. Whisk in olive oil. Season with salt & pepper.  Pour into carafe and refrigerate.

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Honey Dijon Arctic Char or Salmon

Prep Time

10 mins

Cook Time

10 mins

Total Time

20 mins

 

Servings: 2 -3 people

Author: Derrick Riches

Ingredients

• 1 filet of arctic char or salmon skin on – about 3/4 pound (for 2-3 people, or to have leftovers!)
• 1/8 cup dijon mustard (I didn’t really measure this)
• 1/8 cup honey (I didn’t really measure this)
• 1 TB extra virgin olive oil (I didn’t really measure this)
• 2 cloves of garlic – supposed to be minced (I put through garlic press)
• 1 teaspoon fresh thyme (again, no measuring)
• 1/2 teaspoon sea salt
• 1/4 teaspoon white pepper (didn’t measure, used black pepper)
• juice of half lemon plus more for serving, if desired

Instructions

1. Preheat Grill to medium-high heat.

2. Combine mustard, honey, oil, garlic, thyme, lemon juice, salt, and pepper. Using a spoon, coat fillet (both sides) with mixture (if not enough for skin, just throw some olive oil under it). Cover dish with plastic wrap and place into refrigerator for 30 minutes (I just let it sit on counter instead for 20 minutes).

3. Spray a fish screen with Olive Oil

4. On grill pre-heated to about medium, place fish, skin side down (on prepped fish screen) and cook for 5 minutes. Carefully, turn fish and cook for an additional 3-5 minutes. (It’ll be done – you can tell it is if the flesh of the fish no longer appears shiny and flakes easily)

5. Remove from grill and serve – with a little extra lemon juice if desired.

Recipe Notes

Recipe for 4, published by Derrick Riches on The Spruce: Honey Dijon Arctic Char

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Mustard Vinaigrette

Author: Adapted from David Tanis

Ingredients

• 2 tablespoons Dijon Mustard
• 6 tablespoons Sherry Vinegar
• 2 cloves finely grated garlic
• 9 tablespoons extra virgin olive oil
• Salt
• Pepper

Instructions

1. Whisk together mustard, vinegar and garlic.
2. Whisk in olive oil.
3. Season with salt and pepper to taste.
4. Pour into glass cruet (or any container with a cap), cover, and store in refrigerator.