Bream with Peas, Red Lentils and Yogurt Dip
Nutritional values
(Percentage of daily recommendation)
| Calorie | 550 cal. | (26 %) | ||
| Protein | 74 g | (76 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 9.3 g | (31 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 6 μg | (30 %) | ||
| Vitamin E | 6.3 mg | (53 %) | ||
| Vitamin K | 63.1 μg | (105 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 28.2 mg | (235 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 144 μg | (48 %) | ||
| Pantothenic acid | 3.5 mg | (58 %) | ||
| Biotin | 23.3 μg | (52 %) | ||
| Vitamin B₁₂ | 5 μg | (167 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 1,348 mg | (34 %) | ||
| Calcium | 388 mg | (39 %) | ||
| Magnesium | 165 mg | (55 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 186 μg | (93 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 577 mg | |||
| Cholesterol | 210 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 300 grams Snow peas
- 125 grams red Lentils
- 1 shallot
- 1 garlic clove
- 3 Tbsps olive oil
- 100 milliliters Vegetable broth
- 3 Tbsps lemon juice
- salt
- 1 pinch sugar
- freshly ground peppers
- 8 Sea bream fillets (each 100 grams)
- 1 tsp fennel seeds
- 200 grams Yogurt (low-fat)
- 2 Tbsps coarsely cut cilantro
- cilantro (for garnish)
Preparation steps
Rinse and trim snow peas and cut diagonally into thin strips. Rinse lentils and drain well. Peel shallot and garlic and chop finely and fry with snow peas in 2 tablespoons of hot oil for about 1 minute. Add lentils and deglaze with broth. Cover and simmer until al dente for about 5 minutes. Remove from heat, add 1-2 tablespoons of lemon juice and season with salt, sugar and pepper. Leave to cool until lukewarm.
Rinse fish, pat dry and score skin side each 2-3 times. Season with salt, pepper and fry until golden brown on skin side for 3-4 minutes in a pan with remaining oil. Then remove from heat and leave for 1-2 minutes until done.
For the sauce, fry fennel in a hot pan until fragrant. Allow to cool, coarsely grind in a mortar and mix with yogurt. Season with lemon juice and salt.
Add cilantrol to lentils to taste and serve with the fish fillets on plates. Drizzle yogurt sauce over and serve vegetables separately. Serve garnished with cilantro.
