Bream with Peas, Red Lentils and Yogurt Dip

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Bream with Peas, Red Lentils and Yogurt Dip
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Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 40 min.
Ready in
Calories:
550
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie550 cal.(26 %)
Protein74 g(76 %)
Fat17 g(15 %)
Carbohydrates24 g(16 %)
Sugar added1 g(4 %)
Roughage9.3 g(31 %)
Vitamin A0.1 mg(13 %)
Vitamin D6 μg(30 %)
Vitamin E6.3 mg(53 %)
Vitamin K63.1 μg(105 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.5 mg(45 %)
Niacin28.2 mg(235 %)
Vitamin B₆1.3 mg(93 %)
Folate144 μg(48 %)
Pantothenic acid3.5 mg(58 %)
Biotin23.3 μg(52 %)
Vitamin B₁₂5 μg(167 %)
Vitamin C33 mg(35 %)
Potassium1,348 mg(34 %)
Calcium388 mg(39 %)
Magnesium165 mg(55 %)
Iron6.1 mg(41 %)
Iodine186 μg(93 %)
Zinc3 mg(38 %)
Saturated fatty acids3 g
Uric acid577 mg
Cholesterol210 mg
Complete sugar7 g

Ingredients

for
4
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)
How healthy are the main ingredients?
Snow peaLentilolive oilsugarshallotgarlic clove

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.