Skip to main content

Seared Arctic Char with Broccolini, Olives, and Garlic

Peer reviewed by UK recipe editorsAuthored by UK recipe editorsOriginally published 17 Jan 2026

Meets Patient’s editorial guidelines

This pan-seared arctic char with tenderstem broccoli is a sophisticated yet simple heart-healthy dish that brings together vibrant Mediterranean flavours. Arctic char offers a delicate, buttery texture—somewhere between salmon and trout—which pairs beautifully with the salty punch of Kalamata olives and the brightness of fresh orange zest. By searing the fish skin-side down first, you achieve a wonderfully crisp finish that contrasts perfectly with the tender, garlic-scented vegetables.

Ideal for a nutritious mid-week supper or an elegant weekend meal, this recipe is packed with omega-3 fatty acids and essential vitamins. The white balsamic vinegar provides a mellow acidity that balances the richness of the fish without overpowering the dish. Serve it on its own for a light, low-carbohydrate lunch, or accompany it with crushed new potatoes for a more substantial evening meal.

In this article:

Continue reading below

Ingredients for Seared Arctic Char with Broccolini, Olives, and Garlic

  • 2 tablespoons extra-virgin olive oil, divided, plus additional for drizzling

  • 1 6- to 200g bunch broccolini

  • 2 large garlic cloves, chopped

  • 80ml halved pitted Kalamata olives

  • 3 teaspoons finely slivered organic orange peel (orange part only

  • removed with zester), divided

  • 2 7- to 230g arctic char fillets with skin (each about 1/2 to 3/4 inch thick)

  • 2 tablespoons (or more) white balsamic vinegar, divided

How to make Seared Arctic Char with Broccolini, Olives, and Garlic

Heat 1 tablespoon oil in large nonstick skillet over medium-high heat. Add broccolini and stir 1 minute. Pour 1/2 cup water over, cover, and cook just until broccolini is crisp-tender and water evaporates, stirring occasionally, about 5 minutes. Add garlic and stir 30 seconds. Stir in olives and 2 teaspoons orange peel. Transfer mixture to bowl; set aside (do not clean skillet).

Heat 1 tablespoon oil in same skillet over medium-high heat. Sprinkle fish with salt and pepper. Add fish to skillet, skin side down, and cook until skin is crisp, about 3 minutes. Turn fish over and cook just until fish is opaque in centre, about 2 1/2 minutes longer. Transfer to plates. Return broccolini mixture to same skillet to rewarm; stir in 1 tablespoon balsamic vinegar. Season to taste with salt and pepper. Spoon mixture over fish. Drizzle fish lightly with oil and 1 tablespoon vinegar (or more if desired). Sprinkle with remaining 1 teaspoon slivered orange peel and serve.

Disclaimer

While every effort has been made to ensure the information is accurate and up to date, individual needs may vary and dietary requirements can differ based on personal health conditions. Always check food labels and allergen information before preparing or consuming any recipe. If you have specific health concerns, allergies, intolerances, or are following a medically prescribed diet, seek advice from your GP, pharmacist, or a registered dietitian before making significant changes to your diet or lifestyle.

Article history

The information on this page is peer reviewed by qualified clinicians.

  • 17 Jan 2026 | Originally published

    Authored by:

    UK recipe editors

    Peer reviewed by

    UK recipe editors
flu eligibility checker

Ask, share, connect.

Browse discussions, ask questions, and share experiences across hundreds of health topics.

symptom checker

Feeling unwell?

Assess your symptoms online for free

Sign up to the Patient newsletter

Your weekly dose of clear, trustworthy health advice - written to help you feel informed, confident and in control.

Please enter a valid email address

By subscribing you accept our Privacy Policy. You can unsubscribe at any time. We never sell your data.