Bowl of Lentils with Flaked Fish and Leek
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 11 h.
Ready in
Calories:
724
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 724 cal. | (34 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 52 g | (45 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.1 g | (34 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 10.4 μg | (52 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 92.3 μg | (154 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 21.3 mg | (178 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 225 μg | (75 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 7.9 μg | (18 %) | ||
| Vitamin B₁₂ | 11 μg | (367 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 1,192 mg | (30 %) | ||
| Calcium | 105 mg | (11 %) | ||
| Magnesium | 122 mg | (41 %) | ||
| Iron | 5.8 mg | (39 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 12 g | |||
| Uric acid | 110 mg | |||
| Cholesterol | 96 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ⅔ cups Brown Lentils (soaked in cold water overnight)
- 1 ⅔ cups vegetable stock
- 1 Leek (cut into rings)
- 2 carrots (finely diced)
- 2 Tbsps balsamic vinegar
- 3 Tbsps olive oil
- 2 ½ cups Smoked mackerel (torn into pieces)
- 2 Tbsps Dill
Preparation steps
1.
Drain the lentils and add them to the boiling vegetable stock. Cover with a lid and simmer for 30 minutes stirring occasionally.
2.
Add the leek and carrots to the lentils and season with the vinegar, oil, salt and ground black pepper.
3.
Arrange the salad on plates and top with the fish and the dill.
