Roasted Fillet of Char with Grapes
Nutritional values
(Percentage of daily recommendation)
| Calorie | 265 cal. | (13 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 1.7 g | (6 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 0.9 mg | (8 %) | ||
| Vitamin K | 7.5 μg | (13 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 7.9 mg | (66 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 5 μg | (11 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 596 mg | (15 %) | ||
| Calcium | 55 mg | (6 %) | ||
| Magnesium | 43 mg | (14 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 6.7 g | |||
| Uric acid | 293 mg | |||
| Cholesterol | 85 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 300 grams Grape (mixed, green and blue)
- 8 sprigs Tarragon
- 2 scallions
- 4 Arctic Chars (boned with skin)
- salt
- peppers
- 3 Tbsps butter
- 0.13 l white wine
- 2 tsps lemon juice
- 1 pinch sugar
Preparation steps
Rinse the grapes, pluck out the stems, halve, remove seeds and place in a bowl. Rinse tarragon, shake dry, pluck off leaves and cut into strips. Trim the scallions and cut into strips. Rinse the fillets under cold water, pat dry and sprinkle with lemon juice. In a non-stick skillet melt 2 tablespoons butter, add the fillets skin-side down in the pan and fry for 5-7 minutes on medium heat. Turn and fry for a few seconds more. Place the fish fillets on a plate skin side up and hold at 70°C (approximately 160°F) in a preheated oven. Melt the rest of the butter in the fish pan, add the grapes and scallions and toss vigorously, cooking for 2-3 minutes. Pour in wine and cook until bubbly, another 1-2 minutes. Mix the tarragon with the remaining lemon juice and sugar and season with salt and pepper. Arrange the fish fillets skin-side up on a warm plate, garnish with the grapes and serve hot.
Serve with rice or white bread, if desired.
