Arctic Char with Artichoke Crust
Arctic char with artichoke crust - Refined protein with a sweet and sour note
Healthy, because
Even smarter
Nutritional values
The bitter substance cynarin from artichokes stimulates the production of digestive juices and thus improves the digestibility of fatty and heavy foods. The vegetable can also lower elevated cholesterol levels.
If you want to enjoy a starchy side dish, we recommend boiled potatoes. These go perfectly with the fish and sauerkraut and also keep you full for a long time.
(Percentage of daily recommendation)
| Calorie | 447 kcal | (21 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.2 g | (34 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.1 μg | (11 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 65.3 μg | (109 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 16.4 mg | (137 %) | ||
| Vitamin B₆ | 2.4 mg | (171 %) | ||
| Folate | 122 μg | (41 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 17.4 μg | (39 %) | ||
| Vitamin B₁₂ | 6 μg | (200 %) | ||
| Vitamin C | 72 mg | (76 %) | ||
| Potassium | 1,561 mg | (39 %) | ||
| Calcium | 151 mg | (15 %) | ||
| Magnesium | 102 mg | (34 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 6.7 g | |||
| Uric acid | 617 mg | |||
| Cholesterol | 140 mg | |||
| Complete sugar | 29 g |
Ingredients
- Ingredients
- 4 Arctic Chars (6-7 ounces, with skin)
- 4 Apple
- 25 ozs fresh Sauerkraut
- 1 Tbsp olive oil
- 2 Tbsps lemon juice
- 2 ozs Ghee (clarified butter)
- ¼ bunch parsley
- 2 Basil
- 5 Artichoke bottoms (can)
- salt
- peppers
Preparation steps
Rinse char fillets, pat dry, cut in half crosswise, and place in refrigerator. Wash, halve and core the apple, grate coarsely, mix with sauerkraut and olive oil, and season with salt and pepper.
Peel remaining apples, quarter, core, cut into wedges and sprinkle with lemon juice. Heat 2 tablespoons ghee in a frying pan. Fry apple wedges over medium heat for about 5 minutes until golden brown.
Wash herbs, shake dry and pluck leaves. Cut artichoke bottoms into thin slices. Finely puree 1⁄3 of the slices with parsley and basil leaves and 2 tablespoons water in a blender. Season to taste with salt and pepper.
Brush skin side of fish fillets with artichoke-herb cream and top with remaining artichoke slices. Heat remaining ghee in a frying pan, carefully place fish fillets skin side down in hot fat and fry over medium heat for 5 minutes until golden brown; then carefully turn and fry for 1 minute more.
Arrange char fillets with apple wedges and sauerkraut salad on plates and serve immediately.
