Artic char flesh resembles salmon
Arctic char flesh resembles salmon, but has a milder taste

UPDATE: Icelandic Arctic char, also known as salmon trout, is rich in heart-healthy omega-3 fatty acids. If you haven’t tasted Artic char, it’s well worth giving it a try. Arctic char tastes similar to salmon (even looks like salmon with its pinkish-orange flesh), but is milder in flavor.

Arctic char is an excellent choice if you don’t like a strong tasting fish, but want to include fish in your diet for the omega-3 fats. Be sure not to overcook this versatile delicacy, or you’ll lose its natural moistness. A quick grilling on both sides is all you need.

Cilantro is an excellent source of nitrates which will help in lowering your blood pressure and stroke risk.

Karen’s Fit Tip: I really like this Island Sauce on tofu  whether the tofu is fresh and cold or warm and sautéed!

What’s In It…

  • 1 lb. Icelandic Arctic char (you can substitute with salmon) OR 16 oz. of firm tofu
  • Extra virgin olive oil
  • Freshly ground black pepper
  • Kosher salt (optional)
  • 1 Tbsp. extra virgin olive oil 
  • 2 Tbsp. peeled fresh ginger, finely chopped
  • 1/2 cup cilantro, chopped
  • 1/4 cup filtered water
  • 2 Tbsp. preservative-free, low-sodium soy sauce
  • 1 Tbsp. brown sugar
  • 3 cloves garlic, crushed or finely minced

THE FISH: How It’s Made…

1.  Preheat oven or toaster oven to 300 degrees.

2.  Rinse the fish under cold running water, pat dry, and place in a glass 9 x 13″ baking dish or oven pan.

3.  Brush on oil and season both sides of fish with pepper and salt (optional).

4.  Bake fillets until cooked through. Oven times will vary depending on your individual oven.


1.  While the fish is baking, heat oil in a small skillet over MEDIUM heat.

2.  Add ginger to skillet and sauté for 1 minute:

3.  Add cilantro to skillet and sauté for 1 minute:

4.  Remove skillet from heat and add water, soy sauce, brown sugar, and garlic.

5.  Return skillet to heat and sauté for 1 minute. Then remove skillet from heat and set aside.

6.  Spoon the Island Sauce over the fish and serve immediately.

THE TOFU: How It’s Made…

If you’re enjoying your Island Sauce with tofu instead of fish, make the sauce before cooking the tofu. The tofu warms up really quickly compared to the fish.

1. Slice tofu into thick 1/2″ rectangles.

2. Spritz a little oil on a small skillet over MEDIUM heat.

3. Lay tofu slices on the warm skillet until lightly browned on each side.

4. Spoon the Island Sauce over the tofu and serve immediately.

Makes 3 servings.


Karen Owoc

Karen Owoc is a certified Clinical Exercise Physiologist specializing in cardiopulmonary rehabilitation and lifestyle medicine. Her science-based approach to longevity, nutrition, and muscle health has made her the go-to source for health seekers and medical professionals alike. Karen's best-selling book on functional longevity, "Athletes in Aprons: The Nutrition Playbook to Break 100", and her transformative perspective have mended many minds, hearts, and spirits.

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