Vegetables with Buckwheat and Fish
Nutritional values
(Percentage of daily recommendation)
| Calorie | 3,559 cal. | (169 %) | ||
| Protein | 597 g | (609 %) | ||
| Fat | 92 g | (79 %) | ||
| Carbohydrates | 80 g | (53 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.3 g | (21 %) |
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 540 μg | (2,700 %) | ||
| Vitamin E | 52.3 mg | (436 %) | ||
| Vitamin K | 286.5 μg | (478 %) | ||
| Vitamin B₁ | 2.9 mg | (290 %) | ||
| Vitamin B₂ | 2.5 mg | (227 %) | ||
| Niacin | 213.6 mg | (1,780 %) | ||
| Vitamin B₆ | 7.6 mg | (543 %) | ||
| Folate | 352 μg | (117 %) | ||
| Pantothenic acid | 53.1 mg | (885 %) | ||
| Biotin | 158.1 μg | (351 %) | ||
| Vitamin B₁₂ | 150 μg | (5,000 %) | ||
| Vitamin C | 130 mg | (137 %) | ||
| Potassium | 12,045 mg | (301 %) | ||
| Calcium | 458 mg | (46 %) | ||
| Magnesium | 948 mg | (316 %) | ||
| Iron | 16.8 mg | (112 %) | ||
| Iodine | 144 μg | (72 %) | ||
| Zinc | 18.6 mg | (233 %) | ||
| Saturated fatty acids | 22 g | |||
| Uric acid | 9,092 mg | |||
| Cholesterol | 1,693 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 1 whole lemon
- 4 Steelhead trout (each about 120 grams)
- salt
- peppers
- 1 onion
- 2 yellow carrots
- 1 large Parsnip
- 400 grams Buckwheat
- 1 Tbsp vegetable oil
- 1 ½ liters Vegetable broth
- 1 pinch Turmeric
- 1 pinch ground Cumin
- 50 grams Arugula
- 60 grams Crème fraiche
- 1 tsp Walnut oil
- coarse Sea salt
Preparation steps
Rinse the lemon with hot water, pat dry, grate the zest into a small bowl and then squeeze the juice. Rinse the trout fillets, pat dry, sprinkle with about 2 tablespoons of lemon juice and season with salt and pepper. Place in a bowl, cover with plastic wrap and place in the refrigerator.
Peel the onion and finely chop. Peel the carrots and parsnips and cut into small pieces. Pour the buckwheat in a colander, blanch in hot water and drain. Sauté the vegetables with the buckwheat in a pan in hot oil for a few minutes. Deglaze with 1 liter vegetable broth, bring to boil and simmer gently for about 20 minutes. Season with turmeric, cumin, 1/2 teaspoon lemon zest, salt and pepper. Bring the remaining vegetable broth to a boil and poach the trout fillets about 5 minutes. Rinse the arugula, shake dry, remove any tough stem ends and cut into slightly smaller pieces. Fold the créme fraîche and the arugula into cooked buckwheat and vegetables and season to taste. Remove the trout fillets from the broth with a spatula. Arrange the vegetables on a plate, drizzle with a little oil and place the fish on top. Serve with arugula, sea salt and a dollop of crème fraîche.
