Char Fillets with Vegetables
Char fillets with vegetables - Summery, light and fresh, with low-carb deliciousness.
Nutritional values
(Percentage of daily recommendation)
| Calorie | 160 cal. | (8 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.3 g | (14 %) |
| Vitamin A | 1.9 mg | (238 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 1.1 mg | (9 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 9 mg | (75 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 49 μg | (16 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 3.1 μg | (103 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 911 mg | (23 %) | ||
| Calcium | 91 mg | (9 %) | ||
| Magnesium | 53 mg | (18 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 0.7 g | |||
| Uric acid | 327 mg | |||
| Cholesterol | 67 mg |
Ingredients
- Ingredients
- 4 Arctic Chars (100 grams each)
- 1 scallion
- 3 sticks Celery
- 4 carrots
- 1 tsp Canola oil
- 100 milliliters fish stock (from a jar)
- peppers
- 4 stalks Dill
Preparation steps
Char fillets under cold water, rinse and pat dry.
Cut scallion in half lengthwise, rinse, trim and cut into 5-7 cm (approximately 2–3-inch) long pieces. Rinse and peel celery and carrots. Cut both lengthwise and then cut into matchsticks (approximately 5 cm/approximately 2 inches).
Heat oil in a pan. Add celery, scallion and carrots and sauté over medium heat for 3 minutes. Pour in stock and bring to a boil.
Reduce heat and place fish fillets side-by-side on the vegetables. Cover and cook for about 10 minutes over low heat. Turn fish, season lightly with salt and pepper and cook for another 5-7 minutes.
Meanwhile, rinse dill, shake dry and finely chop 2 stalks.
Transfer char with vegetables to plates, garnish with dill and serve.
