Char with Rice
Nutritional values
(Percentage of daily recommendation)
| Calorie | 180 cal. | (9 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.2 g | (1 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 0.3 μg | (1 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 7.5 mg | (63 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 27 μg | (9 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 3.1 μg | (7 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 401 mg | (10 %) | ||
| Calcium | 24 mg | (2 %) | ||
| Magnesium | 34 mg | (11 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 273 mg | |||
| Cholesterol | 60 mg | |||
| Complete sugar | 1 g |
Ingredients
- Ingredients
- 3 Tbsps lemon juice
- 1 Tbsp Worcestershire sauce
- 4 Arctic Chars (each about 150 grams)
- 2 ½ Tbsps cornstarch
- salt
- freshly ground peppers
- 2 Tbsps mild vegetable oil
Preparation steps
For the marinade, mix the lemon juice and Worcestershire sauce. Rinse the char fillets with cold water, pat dry with paper towels, place in a deep dish and pour the marinade over the top. Marinate the fillets, covered, 12 hours or overnight in the refrigerator.
The next day, remove the char fillets from the marinade and drain on paper towels. Place the cornstarch on a flat plate and season with ½ teaspoon each salt and pepper.
Heat the oil in a pan. Dip the fish fillets into the cornstarch then add to the hot oil. Fry over medium heat for 3-5 minutes on each side. Serve with rice or potatoes and salad.
For the herb rice, cook 350 grams rice (3/4 lb) according to package instructions with 2 teaspoons butter, and mix in 4-5 tablespoons chopped herbs, salt and pepper to taste.
