EatSmarter exclusive recipe

Char Filletswith Pumpkin and Leek

Char Fillets - Char Fillets - Colorful and flavorful combination
300 kcal
Char Fillets - Colorful and flavorful combination


Preparation:30 min
Ready in:30 min
1 serving contains (Percentage of daily recommendation)
Calories300 kcal(15%)
Protein42 g(84%)
Fat9 g(11%)
Carbohydrates10 g(4%)
Added Sugar0 g(0%)
Roughage3 g(10%)

Recipe Development: EAT SMARTER


For servings

½Organic orange
1Char fillet (or trout fillets, each about 200 grams)
½ stalksLeek (about 250 grams)
½ piecesHokkaido pumpkins (about 200 grams)
½ tablespoonsVegetable oil (such as sunflower oil)
½ bedsGarden cress (or watercress)

Kitchen Utensils

1 Cutting board, 1 Fine grater, 1 Small knife, 1 Citrus juicer, 1 Tablespoon, 1 Large knife, 1 Non-stick pan, 1 Slotted spatula, 1 Plate, 1 Wooden spoon, 1 Kitchen shears, 1 Paper towel


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1 Rinse orange in hot water, wipe dry and grate about half of the zest finely. Juice orange. 
2 Rinse fish, pat dry, season with salt and sprinkle with 1 tablespoon orange juice.
3 Rinse and dry leek, then slice into thin rings. Rinse pumpkin, wipe dry, remove seeds and cut into small cubes.
4 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.
5 Fry leek and pumpkin in remaining hot oil while stirring for about 2 minutes.
6 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.
7 Season vegetables with salt and pepper. Place fish on top, cover and cook over low heat for about 4 minutes.
8 Cut cress from bed, sprinkle over fish and serve.


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