Low-Carb and Protein-Rich

Char Fillets

with Pumpkin and Leek
4.333335
Average: 4.3 (6 votes)
(6 votes)
Char Fillets

Char Fillets - Colorful and flavorful combination

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Health Score:
9,6 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
300
calories
Calories

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.

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(157 %)
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(25 %)
Saturated fatty acids1.7 g
Uric acid597 mg
Cholesterol120 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 Organic orange
2 Arctic Chars (or trout fillets, each about 7 ounces)
salt
1 stalk Leeks
1 piece Hokkaido pumpkin (or Butternut Squash)
1 tablespoon vegetable oil (such as sunflower oil)
peppers
1 bed Cress (or watercress)
How healthy are the main ingredients?
saltLeekHokkaido pumpkinCress
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

1.
Char Fillets preparation step 1

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

2.
Char Fillets preparation step 2

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

3.
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.

4.
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.

5.
Char Fillets preparation step 5

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

6.
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.

7.
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.

8.
Char Fillets preparation step 8

Cut cress from bed, sprinkle over fish and serve.