Lentils and White Fish
Nutritional values
(Percentage of daily recommendation)
| Calorie | 579 cal. | (28 %) | ||
| Protein | 46 g | (47 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.1 g | (40 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 85.2 μg | (142 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 16.1 mg | (134 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 135 μg | (45 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 6.7 μg | (15 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 1,547 mg | (39 %) | ||
| Calcium | 64 mg | (6 %) | ||
| Magnesium | 145 mg | (48 %) | ||
| Iron | 6.5 mg | (43 %) | ||
| Iodine | 102 μg | (51 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 8.9 g | |||
| Uric acid | 100 mg | |||
| Cholesterol | 117 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 3 shallots
- 4 Tbsps olive oil
- 500 milliliters Vegetable broth
- 250 grams Le Puy lentils
- 400 grams waxy potatoes
- salt
- freshly ground peppers
- Nutmeg
- 40 grams clarified butter
- 4 fish fillets (approximately 200 grams or 7 ounces, such as seabass)
- 1 sprig Lemongrass (only the white and light green)
- 1 red chili pepper
- 2 Tbsps Red wine vinegar
Preparation steps
Peel and julienne shallot. Heat 1 tablespoon oil in a pan and cook about 2/3 of the shallots. Deglaze with broth and bring to a boil. Rinse and drain lentils. Add to broth and simmer for about 20 minutes.
Peel, rinse and grate potatoes. Season with salt, pepper and nutmeg. Heat butter in a frying pan and cook small, flat potato cakes until golden brown on each side, about4-5 minutes. Remove and let rest on paper towels.
Rinse fish, pat dry and season with salt and pepper. Heat 2 tablespoons oil in a grill pan (or grill) and cook fish until golden brown on both sides, about 2-3 minutes depending on size.
Mince lemongrass. Rinse and slice chile pepper.
Season lentils with vinegar, salt and pepper. Add remaining oil and plate with potato pancakes and fish. Garnish with chile peppers, lemongrass and remaining shallots and serve.
