One of my goals for this year is to eat more wild fish. As we’ve all probably heard before, fish are SO good for us!
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 so 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 micro nutrients 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 the fish we can buy have equal health benefits! In fact, sourcing is oh so important when it comes to consuming fish.
First and foremost, in order to get all the wonderful health benefits from eating fish, we must consume WILD (rather than farmed) fish.
Unfortunately, due to far from optimal living and feeding conditions the cons outweigh the pros when it comes to farmed fish.
For starters, the nutrient content of farmed fish is much less than that of wild fish. With their tight living conditions, farmed fish have been found to be chalked full of a lot more viruses and parasites – and are often treated with pesticides and antibiotics to mitigate this issue.
Not only do the health benefits of farmed fish teeter in comparison to wild fish, both open penned and semi closed fish farms wreck havoc on the health of our oceans. They have been found to contaminate the waters with harmful pollutants, trigger viral outbreaks, and jeopardize the availability of food sources for wild fish populations.
So now begs the question – where can you source quality wild seafood? How can you be sure it’s fresh? And how can you know the fish you are buying was caught in a way that is supporting rather than harming the health of our oceans?
This is where Skipper Otto comes in, which connects you to the best, most fresh wild caught Canadian seafood possible!
Skipper Otto’s seafood is 100% traceable meaning each package of fish you buy shows you who, when, where, and how the seafood you’re eating was caught! All of Skipper Otto’s seafood is caught by independent Canadian fishing families, who are paid a living wage.
With my goal of eating more wild caught seafood in 2025, it was a no brainer to become a Skipper Otto member!
In order to receive a share in all the amazing seafood caught by Skipper Otto fishers, you can sign up for as little as $100. This money then gets to go directly towards any delicious seafood you want to order for your weekly pick up! This means you get access to the highest quality, wild, sustainable seafood caught by small-scale independent fishing families, while also helping to support a more just and equitable food system!
If you too are looking to consume more wild seafood this year, I can’t recommend becoming a Skipper Otto member enough!
Head to their website to sign up and get your share of the 2025 season’s fresh catch! And for some more great news – you can use the code MEG20 to receive a $20 credit towards your first order!
Grilled Arctic Char with Tomato, Olive, & Caper Salsa
Now on to the recipe! With my very first pick up from Skipper Otto of the season – I got the most beautiful Arctic Char. I learned from the package 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 just new I had to whip up a simple, yet flavour packed recipe for it. 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, 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 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.
I can’t wait for you to try the recipe!
Marinated Arctic Char:
- 1/4 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, de-thawed
Tomato, Olive & Caper Salsa:
- 1 small white onion, finely diced
- 1 clove garlic
- 1 pint cherry tomatoes
- ¼ cup black olives, pitted
- 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
Instructions:
- Allow the arctic char to completely thaw and then lightly pat dry with a paper towel
- Pre heat your oven to 400 F
- Once the oven has pre-heated, place a yam onto a baking sheet with a few Tbsp. of water. Bake for approximately 40-50 minutes – until it’s incredibly fork tender. Once finished, set aside and allow to slightly cool before handling.
- Prep your broccoli by cutting into bite sized florets. Place 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 at the same time the yam is cooking on a separate tray.
- 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.
- After patting dry with a paper towel, cut your fish into filet sized pieces and then place them skin side down into a shallow bowl or dish. Pour the marinade over the fish filets, reserving approximately 2 Tbsp. of the marinade to use later for the salsa. Flip the filets so they are skin side up (this allows the marinade to better absorb into the flesh) and allow it to sit for 30 minutes.
- In the meantime, prepare your tomato, caper, and olive salsa.
- Finely dice your onion. Slice both the cherry tomatoes and olives in half, lengthwise
- 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. Then add 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 (but not completely wilted), approximately 3 or so minutes. Then remove from the pan and set aside.
- 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.
- 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.
- 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.
- Now it’s time to plate! Spread the mashed yam puree on the bottom of the plate (see picture for reference). Then place your arctic char on top. Next add a few spoonfuls of salsa on top of the fish. Place the broccoli on the plate as well. Then sprinkle with fresh chopped parsley. Serve the leftover salsa in a small dish on the side. Enjoy!
Sources:
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8846546/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7103640/
- https://pubmed.ncbi.nlm.nih.gov/30127751/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC533861/