Healthy Gourmet Kitchen

Grilled Char Fillets

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Average: 5 (2 votes)
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Grilled Char Fillets

Grilled Char Fillets - Freshwater fish prepared in the Nordic way

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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
433
calories
Calories

Healthy, because

Even smarter

Nutritional values

Char is somewhat higher in calories than other lean fish species. At the same time, its composition with 70 percent polyunsaturated fatty acids makes it particularly smart. Capers contain many antioxidants. They act as a protective shield against free radicals, thus slowing down the aging of the skin and can also alleviate the symptoms of inflammatory diseases.

The grilled char filet can also be served with other vegetables. For example, tomatoes or radishes also fit perfectly to the recipe.

1 serving contains
(Percentage of daily recommendation)
Calorie433 cal.(21 %)
Protein40 g(41 %)
Fat30 g(26 %)
Carbohydrates3 g(2 %)
Sugar added0 g(0 %)
Roughage1.7 g(6 %)
Vitamin A0.3 mg(38 %)
Vitamin D2.7 μg(14 %)
Vitamin E1.5 mg(13 %)
Vitamin K27.2 μg(45 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin15.4 mg(128 %)
Vitamin B₆2 mg(143 %)
Folate72 μg(24 %)
Pantothenic acid2.3 mg(38 %)
Biotin7 μg(16 %)
Vitamin B₁₂6.1 μg(203 %)
Vitamin C27 mg(28 %)
Potassium952 mg(24 %)
Calcium76 mg(8 %)
Magnesium79 mg(26 %)
Iron2.4 mg(16 %)
Iodine12 μg(6 %)
Zinc1.8 mg(23 %)
Saturated fatty acids17.4 g
Uric acid554 mg
Cholesterol187 mg
Complete sugar2 g

Ingredients

for
4
Ingredients
1 Tbsp Caper
½ bunch parsley
¼ oz Anchovy
4 ozs soft butter
1 organic lemon (shell)
salt
peppers
8 Arctic Chars (3-4 oz each, ready to cook, with skin)
12 ozs Cucumber
3 ozs caperberry
How healthy are the main ingredients?
Cucumberparsleysalt
Preparation

Kitchen utensils

4 Metal skewers, 5 Pieces of parchment paper or alternatively Parchment paper (12" x 8"), 1 Grill

Preparation steps

1.

For the butter, drain the capers. Wash parsley, shake dry and chop finely. Also finely chop anchovies and capers and mix with parsley. Beat butter until fluffy and mix in caper mixture with lemon zest. Place butter on 1 piece of parchment paper, wrap into a roll and chill for about 30 minutes.

2.

Meanwhile, rinse char fillets and pat dry. Peel cucumber in strips with a peeler, cut into slices and blanch in boiling salted water for 3-4 minutes. Drain, rinse in cold water and drain.

3.

Spread out 4 pieces of parchment paper and place 2 fish fillets on each in the center. Spread the cucumbers on top, slice half of the butter and put it on top. Wrap the ingredients into parcels with the help of the paper and fix them with metal skewers.

4.

Cook packets on a hot grill over indirect heat for 8-10 minutes. Then remove from the grill and unwrap at the table. Slice remaining butter and serve in small bowls with grilled char filet. Garnish everything with caper apples and serve.