Pan-Seared Arctic Char with Maple Glaze and Roasted Root Vegetables

By AislePrompt Editorial · Published 2026-08-08 · Updated 2026-08-08

Tender Arctic char fillets pan-seared to golden perfection and finished with a sweet maple glaze, served alongside oven-roasted root vegetables. This North American-inspired seafood recipe, ready in about 55 minutes, pairs Arctic char fillets, Maple syrup, Dijon mustard for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 380 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 4 pieces, 6 oz each Arctic char fillets
• 3 tbsp Maple syrup
• 1 tbsp Dijon mustard
• 4 tbsp Olive oil
• 3 medium, peeled and cut into 1-inch chunks Carrots
• 2 medium, peeled and cut into 1-inch chunks Parsnips
• 1 large, cut into wedges Red onion
• 2 tsp, chopped Fresh thyme
• 1 1/2 tsp, divided Salt
• 1 tsp, divided Black pepper

The sheet pan we’d roast this on → Best Sheet Pans in 2026: Top Picks + Buying Guide

Instructions

1. Step 1: Preheat oven to 425°F. Toss 3 medium peeled carrots, 2 medium peeled parsnips, and 1 large red onion cut into wedges with 2 tbsp olive oil, 1 tsp salt, 1/2 tsp black pepper, and 2 tsp chopped fresh thyme. Spread evenly on a baking sheet and roast for 30-35 minutes until tender and caramelized.
2. Step 2: While vegetables roast, whisk together 3 tbsp maple syrup and 1 tbsp Dijon mustard in a small bowl to create the glaze.
3. Step 3: Pat dry 4 Arctic char fillets (6 oz each) and season both sides with 1/2 tsp salt and 1/2 tsp black pepper. Heat 2 tbsp olive oil in a large non-stick skillet over medium-high heat until shimmering.
4. Step 4: Place the fillets skin-side down in the skillet and cook for 4-5 minutes without moving until the skin is crispy and golden.
5. Step 5: Flip the fillets gently and brush the top side with half of the maple glaze. Cook for another 2-3 minutes or until the fish flakes easily with a fork.
6. Step 6: Remove the fish from heat and brush the fillets with the remaining maple glaze. Serve immediately alongside the roasted root vegetables.