Steamed Char Rolls with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 492 cal. | (23 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.1 g | (34 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 8.5 mg | (71 %) | ||
| Vitamin K | 75.6 μg | (126 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 12.9 mg | (108 %) | ||
| Vitamin B₆ | 1.9 mg | (136 %) | ||
| Folate | 155 μg | (52 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 13 μg | (29 %) | ||
| Vitamin B₁₂ | 3.5 μg | (117 %) | ||
| Vitamin C | 180 mg | (189 %) | ||
| Potassium | 1,786 mg | (45 %) | ||
| Calcium | 166 mg | (17 %) | ||
| Magnesium | 129 mg | (43 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 5.7 g | |||
| Uric acid | 381 mg | |||
| Cholesterol | 89 mg | |||
| Complete sugar | 17 g |
Ingredients
- Ingredients
- 2 medium skin-on Arctic Chars
- 200 milliliters fish stock
- ½ red Bell pepper
- ½ yellow Bell pepper
- 1 Zucchini
- 3 scallions
- 1 Avocado
- 2 Tomatoes
- salt
- lemons
- fresh cracked peppers
- olive oil
- balsamic vinegar
Preparation steps
Rinse tomatoes, blanch, peel, halve and remove seeds. Chop into quarters. Rinse fillets, pat dry and sprinkle with lemon juice. Season with salt and pepper. Lay tomato quarters on the fillet and roll so that the skin side faces outward. Secure with a toothpick. Pour fish stock into a pan and place steamer on top. Place the rolls in the steamer. Cook over medium heat, covered 6-8 minutes. Remove and keep warm.
Rinse vegetables and cut into fine strips. Halve the avocado and remove pit. Scoop out flesh and slice. Make a vinaigrette using 4 tablespoons olive oil, 2 tablespoons water, 3 tablespoons balsamic vinegar, salt and pepper to taste. To serve, place sliced avocado halves on 2 plates and sprinkle with the vinaigrette. Remove toothpicks from fish and set atop avocado. Drape with vegetable strips. Drizzle with the remaining vinaigrette. Serve garnished with chives and edible flowers.
