Lentils and White Fish

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Lentils and White Fish
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Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
545
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie545 kcal(26 %)
Protein33.02 g(34 %)
Fat24.49 g(21 %)
Carbohydrates48.7 g(32 %)
Sugar added0 g(0 %)
Roughage7.99 g(27 %)
Vitamin A122.35 mg(15,294 %)
Vitamin D0.54 μg(3 %)
Vitamin E0.68 mg(6 %)
Vitamin B₁0.13 mg(13 %)
Vitamin B₂0.08 mg(7 %)
Niacin5.97 mg(50 %)
Vitamin B₆0.32 mg(23 %)
Folate29.45 μg(10 %)
Pantothenic acid0.35 mg(6 %)
Vitamin B₁₂2.08 μg(69 %)
Vitamin C49.49 mg(52 %)
Potassium818.56 mg(20 %)
Calcium55.87 mg(6 %)
Magnesium42.92 mg(14 %)
Iron4.98 mg(33 %)
Zinc0.64 mg(8 %)
Saturated fatty acids8.39 g
Cholesterol79.87 mg

Ingredients

for
4
Ingredients
3 shallots
4 tablespoons 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 chile pepper
2 tablespoons Red wine vinegar
How healthy are the main ingredients?
potatoolive oilshallotsaltNutmeg

Preparation steps

1.

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.

2.

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. 

3.

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.

4.

Mince lemongrass. Rinse and slice chile pepper.

5.

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.