Char Fillets
Char Fillets - Colorful and flavorful combination
Healthy, because
Even smarter
Nutritional values
The interplay of fish, oranges, leek, and cress provides several important and useful vitamins and minerals at once. Protein, vitamin C and mustard oils are particularly good for the intestines and the immune system.
If fresh pumpkin is not in season, use pickled pumpkin out of the jar and cut it into small cubes after draining.
(Percentage of daily recommendation)
| Calorie | 300 cal. | (14 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 16.6 mg | (138 %) | ||
| Vitamin B₆ | 2.2 mg | (157 %) | ||
| Folate | 99 μg | (33 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 7.7 μg | (17 %) | ||
| Vitamin B₁₂ | 6 μg | (200 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 1,207 mg | (30 %) | ||
| Calcium | 177 mg | (18 %) | ||
| Magnesium | 99 mg | (33 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 597 mg | |||
| Cholesterol | 120 mg |
Ingredients
- Ingredients
- 1 Organic orange
- 2 Arctic Chars (or trout fillets, each about 7 ounces)
- salt
- 1 stalk Leeks
- 1 pc Hokkaido pumpkin (or Butternut Squash)
- 1 Tbsp vegetable oil (such as sunflower oil)
- peppers
- 1 bed Cress (or watercress)
Kitchen utensils
Preparation steps
Rinse orange in hot water, wipe dry and grate about half of the zest finely. Juice orange.
Rinse fish, pat dry, season with salt and sprinkle with 1 tablespoon orange juice.
Rinse and dry leek, then slice into thin rings. Rinse pumpkin, wipe dry, remove seeds and cut into small cubes.
Heat the oil in a non-stick pan. Cook fish on each side for about 1 minute. Remove from pan, season with pepper and set aside on a plate.
Fry leek and pumpkin in remaining hot oil while stirring for about 2 minutes.
Add remaining orange juice and orange zest and 2 tablespoons of water to the pan. Continue to cook until the liquid has reduced by half, 3-4 minutes.
Season vegetables with salt and pepper. Place fish on top, cover and cook over low heat for about 4 minutes.
Cut cress from bed, sprinkle over fish and serve.
