Know what’s on your plate
Arctic char
Calories & nutrition facts
indigenous, meat, raw
Nutrition facts
Per 100 g% DV- Calories 103 kcal —
- Protein 20 g 39%
- Carbohydrate 0 g 0%
- Fat 2.7 g 3%
- Saturated fat 0.6 g 3%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 61 mg 3%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 31.5 µg 4%
- Vitamin C 1.2 mg 1%
- Vitamin D 8.4 µg 42%
- Vitamin E 0.11 mg 1%
- Thiamin (B1) 0.31 mg 26%
- Riboflavin (B2) 0.11 mg 8%
- Niacin (B3) 5.9 mg 37%
- Vitamin B6 0.63 mg 37%
- Folate (B9) 13.7 µg 3%
Minerals
- Calcium 9 mg 1%
- Iron 0.5 mg 3%
- Magnesium 29.5 mg 7%
- Phosphorus 267 mg 21%
- Potassium 309 mg 7%
- Zinc 0.5 mg 5%
- Copper 0.09 mg 9%
- Manganese 0.01 mg 0%
- Selenium 10 µg 18%
Similar foods
Questions about Arctic char
What does Arctic char taste like?
Arctic char has a delicate, mildly rich flavour, often described as between trout and salmon. Its flesh is tender and flaky, so use gentle heat and avoid cooking it until dry.
How do you pan-fry Arctic char with crispy skin?
Pat the skin very dry, then cook the fillet skin-side down in a lightly oiled hot pan for about 4–5 minutes, pressing gently so the skin makes good contact. Turn it over and cook for another 1–2 minutes, until the flesh flakes and is opaque.
How long do you bake Arctic char?
Bake fillets in an oven heated to 200 °C for about 10–12 minutes, depending on thickness. The centre should reach 63 °C; a little lemon, dill or butter keeps the mild flesh moist.
How should you store fresh Arctic char?
Keep it covered in the coldest part of the fridge and cook it within 1–2 days of buying. To keep it longer, wrap it tightly and freeze it; thaw it overnight in the fridge before cooking.
What goes well with Arctic char?
Its mild flavour works well with lemon, dill, mustard or horseradish. Serve it with new potatoes and greens, or flake cooked fillets into a fish pie or a warm salad.
Can you use Arctic char instead of salmon?
Yes. Use it in recipes for baked or pan-fried salmon, but check it early because thinner char fillets can cook faster. Its flavour is gentler and less rich than salmon’s.
How does Arctic char compare with brook trout?
Brook trout has slightly more protein per 100 g: 21.2 g, compared with 20 g in Arctic char. Their fat content is similar: brook trout has 2.73 g per 100 g, against 2.7 g in Arctic char.
Is Arctic char a source of vitamin D?
Yes. Arctic char is a source of vitamin D, providing 8.4 µg per 100 g.
Source: Canadian Nutrient File 3230 · per 100 g · carbohydrate per EU label, fibre excluded
