Bream Fillets and Lentils on Mashed Potatoes with Curry Butter
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Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
590
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 590 cal. | (28 %) | ||
| Protein | 54.51 g | (56 %) | ||
| Fat | 28.81 g | (25 %) | ||
| Carbohydrates | 31.26 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.34 g | (14 %) |
more nutritional values
| Vitamin A | 293.36 mg | (36,670 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 1.61 mg | (13 %) | ||
| Vitamin B₁ | 0.43 mg | (43 %) | ||
| Vitamin B₂ | 0.42 mg | (38 %) | ||
| Niacin | 15.07 mg | (126 %) | ||
| Vitamin B₆ | 1.17 mg | (84 %) | ||
| Folate | 63.18 μg | (21 %) | ||
| Pantothenic acid | 2.01 mg | (34 %) | ||
| Biotin | 0.73 μg | (2 %) | ||
| Vitamin B₁₂ | 0.81 μg | (27 %) | ||
| Vitamin C | 30.33 mg | (32 %) | ||
| Potassium | 1,509.86 mg | (38 %) | ||
| Calcium | 111.39 mg | (11 %) | ||
| Magnesium | 144.92 mg | (48 %) | ||
| Iron | 2.46 mg | (16 %) | ||
| Iodine | 8.9 μg | (4 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 12.53 g | |||
| Cholesterol | 151.24 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams starchy potatoes
- 75 grams butter
- 2 Curry leaves
- 1 tsp Curry powder
- 2 Tbsps lemon juice
- 1 tsp sharp Mustard
- salt
- freshly ground peppers
- 50 grams Red Lentils
- 8 small Bream each 80 grams (with skin)
- 2 Tbsps vegetable oil
- 150 milliliters hot milk
- thyme (for garnish)
Preparation steps
1.
Rinse the potatoes and steam about 30 minutes.
2.
Melt 50 grams (approximately 1/4 cup) of butter in a pan. Stir in the curry leaves, curry powder, lemon juice and mustard, season to taste with salt and pepper and leave on low heat.
3.
Cook the lentils in boiling water for about 10 minutes to a slight bite.
4.
Rinse the bream, pat dry and season with salt and pepper. Cook on the skin side for 2-3 minutes in oil in a hot, non-stick pan. Turn over and leave for about 2 minutes until done.
5.
Peel the potatoes and mash. Stir the rest of the butter with the hot milk into mashed potatoes until creamy. Season with salt and distribute on plates. Place the fish with the drained lentils on top and drizzle with the curry butter. Serve garnished with thyme.
