Baked Redfish with Red Lentils

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Baked Redfish with Red Lentils
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Health Score:
86 / 100
Difficulty:
advanced
Difficulty
Preparation:
45 min.
Preparation
Calories:
503
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie503 cal.(24 %)
Protein42 g(43 %)
Fat26 g(22 %)
Carbohydrates26 g(17 %)
Sugar added0 g(0 %)
Roughage11 g(37 %)
Vitamin A0.4 mg(50 %)
Vitamin D4 μg(20 %)
Vitamin E3.1 mg(26 %)
Vitamin K78 μg(130 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin13 mg(108 %)
Vitamin B₆1 mg(71 %)
Folate132 μg(44 %)
Pantothenic acid1.8 mg(30 %)
Biotin24.5 μg(54 %)
Vitamin B₁₂5.9 μg(197 %)
Vitamin C36 mg(38 %)
Potassium1,269 mg(32 %)
Calcium152 mg(15 %)
Magnesium130 mg(43 %)
Iron5.8 mg(39 %)
Iodine57 μg(29 %)
Zinc2.8 mg(35 %)
Saturated fatty acids12.8 g
Uric acid439 mg
Cholesterol95 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
200 grams Red Lentils
4 redfish fillet (150 grams)
salt
freshly ground pepper
1 Cucumber
butter (for the pan)
1 cup 200 grams Whipped cream
4 Tbsps Horseradish (from a jar)
1 bunch Dill
How healthy are the main ingredients?
LentilWhipped creamHorseradishDillsaltCucumber

Preparation steps

1.

Oven to 200 degrees (gas: 180 degrees: Level 3, convection) preheat.

2.

Rinse lentils well and drain. Pour boiling water over and allow to swell for about 5 minutes.

3.

Rinse and pat dry redfish fillets, season with salt and pepper. Peel cucumber, halve lengthwise and cut into slices.

4.

Butter casserole pan. Drain lentils well and spread half in the pan. Layer with half of cucumber, remaining lentils and the rest of cucumber. Season with salt and pepper. 

5.

Whsik cream with horseradish and season with salt and pepper. Rinse dill, shake dry and chop finely. Add dill to cream and spread half of cream onto lentil and cucumber mix. Top with fish and spread with remaining cream. Bake in preheated oven at 200°C (approximately 400°F) (convection oven 180°C; gas mark 3) for about 20-30 minutes. Remove from the oven and serve.