EatSmarter exclusive recipe

Marinated Char

with Honey Mustard Sauce
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Marinated Char

Marinated Char - This noble fish dish requires little work, but makes a big impression

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Health Score:
8,0 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 12 h. 20 min.
Ready in
Calories:
268
calories
Calories

Healthy, because

Even smarter

Nutritional values

Who says it always has to be salmon? Although the fine char comes from sweet waters, it goes just as well with a hearty pickling and provides a particularly high magnesium content. A clear plus for good nerve and muscle function!

If you don't get char, you can easily take salmon trout or trout fillets. The main thing is that the skin is still on.

1 serving contains
(Percentage of daily recommendation)
Calorie268 kcal(13 %)
Protein30 g(31 %)
Fat13 g(11 %)
Carbohydrates5 g(3 %)
Sugar added3 g(12 %)
Roughage0.5 g(2 %)
Vitamin A0.1 mg(13 %)
Vitamin D1.5 μg(8 %)
Vitamin E2.5 mg(21 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin12.3 mg(103 %)
Vitamin B₆1.5 mg(107 %)
Folate42 μg(14 %)
Pantothenic acid1.6 mg(27 %)
Biotin5.6 μg(12 %)
Vitamin B₁₂4.5 μg(150 %)
Vitamin C10 mg(11 %)
Potassium619 mg(15 %)
Calcium68 mg(7 %)
Magnesium69 mg(23 %)
Iron2.1 mg(14 %)
Iodine5 μg(3 %)
Zinc1.4 mg(18 %)
Saturated fatty acids1.6 g
Uric acid412 mg
Cholesterol90 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
4 Arctic Chars (with skin, each about 175 grams)
1 lemon
6 Juniper berries
1 tsp black peppercorns
1 oz coarse Sea salt
2 Tbsps sugar (about 40 grams)
1 Tbsp Mustard seed
1 bunch Dill
1 Tbsp honey
4 Tbsps Canola oil
4 Tbsps medium-hot Mustard
salt
peppers
How healthy are the main ingredients?
MustardsugarDillhoneylemonJuniper berries
Preparation

Kitchen utensils

1 Tablespoon, 1 Teaspoon, 1 Small knife, 1 Large knife, 1 Cutting board, 1 Paper towel, 1 Mini food processor, 1 Casserole dish, 1 Tweezers, 1 Small bowl, 1 Whisk, 1 Fine grater, 1 Plastic wrap, 1 Citrus juicer

Preparation steps

1.
Marinated Char preparation step 1

Use tweezers to remove the bones from the char fillets. Rinse the fish and pat dry. Place skin-side down in a baking dish.

2.
Marinated Char preparation step 2

Rinse the lemon in hot water, wipe dry and finely grate the zest. Set the lemon aside. 

3.
Marinated Char preparation step 3

Coarsely grind the juniper berries, peppercorns, sea salt, sugar and mustard seeds in a mini chopper, then mix in the lemon zest. 

4.
Marinated Char preparation step 4

Distribute the spice mixture evenly over the fillets. Cover with plastic wrap and marinate in the refrigerator for about 12 hours.

5.
Marinated Char preparation step 5

After 12 hours (or the next day), rinse the dill, shake dry, pluck leaves and finely chop. Squeeze juice from reserved lemon. 

6.
Marinated Char preparation step 6

Whisk together the honey, lemon juice, oil and mustard in a bowl. Stir in dill and season with salt and pepper. Remove the fish from the marinade, rinse and pat dry well.

7.
Marinated Char preparation step 7

Put fillets skin side down on a work surface. With a sharp knife, cut diagonally into thin slices from the skin. Serve with the sauce.