Arctic Char with Green Lentils, Pears and Shallots

Arctic Char with Green Lentils, Pears and Shallots

By: Whole Foods Market®

Easy to get on the table in about 30 minutes, this flavorful one-pot meal works well with French green lentils because they cook quickly and hold their shape nicely. But you can use any variety of lentils; just adjust the cooking time as needed.


  • 1 cup French green lentils
  • 1/2 cup diced shallots (about 2), divided
  • 1/8 teaspoon coarse sea salt
  • 1 large ripe but firm pear or Granny Smith apple , finely chopped
  • 1 tablespoon Dijon mustard
  • 1/4 teaspoon ground black pepper
  • 1 skin-on arctic char fillet
  • 7 tablespoons cider vinegar , divided
  • 4 green onions , very thinly sliced
  • 1/4 cup chopped fresh flat-leaf parsley


In a medium saucepan, bring 3 cups water to a boil over high heat. Stir in lentils, lower heat and simmer until lentils are just tender, 18 to 20 minutes. Drain and set aside.

Place arctic char, 4 tablespoons of the vinegar and 1/4 cup of the shallots in the pan used for cooking lentils (fold tail under fillet if necessary so it fits in the pan). Add enough water to just cover fish. Bring to a simmer, lower heat, cover and cook until fish is just opaque in the center, 5 to 6 minutes. Remove fish with a slotted spoon and transfer to a plate, leaving on any shallots that cling to the fish.

Place pear in the same pan, set over medium heat and cook until just warm, about 1 minute. Add remaining 1/4 cup shallots and cooked lentils, cover and cook, stirring occasionally, until warmed through, 4 to 5 minutes. In a small bowl, whisk together mustard, pepper, salt and remaining 3 tablespoons vinegar. Pour over lentils, add green onions

Nutritional Info:

Serves 4, high fiber, dairy free, gluten free, wheat free

Per Serving: 380 calories (110 from fat), 13g total fat, 2.5g saturated fat, 55mgcholesterol, 230mg sodium, 41g carbohydrates, (9 g dietary fiber, .9g sugar), 27g protein.

Note: We’ve provided special diet and nutritional information for educational purposes. But remember — we’re cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.

For healthy eating tips, hundreds of recipes, cooking techniques, meal plans and more, visit Whole Foods Market’s Healthy Eating resources.