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Char Fillets

with Pumpkin and Leek

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Char Fillets

Char Fillets - Colorful and flavorful combination

Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
300
calories
Calories
Nutritions
1 serving contains
(Percentage of daily recommendation)
Calorie300 kcal(14 %)
Protein42 g(43 %)
Fat9 g(8 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage3 g(10 %)
Vitamin A0.4 mg(50 %)
Vitamin D2 μg(10 %)
Vitamin E4.1 mg(34 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin16.6 mg(138 %)
Vitamin B₆2.2 mg(183 %)
Folate99 μg(33 %)
Pantothenic acid2.5 mg(42 %)
Biotin7.7 μg(17 %)
Vitamin B₁₂6 μg(200 %)
Vitamin C38 mg(40 %)
Potassium1,207 mg(30 %)
Calcium177 mg(18 %)
Magnesium99 mg(33 %)
Iron3.5 mg(23 %)
Iodine9 μg(5 %)
Zinc2 mg(29 %)
Saturated fatty acids1.7 g
Uric acid597 mg
Cholesterol120 mg
Recipe development: EAT SMARTER
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Ingredients
Preparation

Ingredients

for 2 servings
1
2
Char fillets (or trout fillets, each about 200 grams)
1 stalk
Leek (about 250 grams)
1 piece
Hokkaido pumpkins (about 200 grams)
1 tablespoon
Vegetable oil (such as sunflower oil)
1 bed
Garden cress (or watercress)
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Product recommendation

Preparation

Kitchen utensils

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

Preparation steps

Step 1/8
Char Fillets preparation step 1

Rinse orange in hot water, wipe dry and grate about half of the zest finely. Juice orange. 

Step 2/8
Char Fillets preparation step 2

Rinse fish, pat dry, season with salt and sprinkle with 1 tablespoon orange juice.

Step 3/8
Char Fillets preparation step 3

Rinse and dry leek, then slice into thin rings. Rinse pumpkin, wipe dry, remove seeds and cut into small cubes.

Step 4/8
Char Fillets preparation step 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.

Step 5/8
Char Fillets preparation step 5

Fry leek and pumpkin in remaining hot oil while stirring for about 2 minutes.

Step 6/8
Char Fillets preparation step 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.

Step 7/8
Char Fillets preparation step 7

Season vegetables with salt and pepper. Place fish on top, cover and cook over low heat for about 4 minutes.

Step 8/8
Char Fillets preparation step 8

Cut cress from bed, sprinkle over fish and serve.

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