Mackerel with Lentils and Parsnip
Nutritional values
(Percentage of daily recommendation)
| Calorie | 687 cal. | (33 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.6 g | (32 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 6 μg | (30 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 76.1 μg | (127 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 23 mg | (192 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 138 μg | (46 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 10.1 μg | (22 %) | ||
| Vitamin B₁₂ | 13.5 μg | (450 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 1,692 mg | (42 %) | ||
| Calcium | 101 mg | (10 %) | ||
| Magnesium | 137 mg | (46 %) | ||
| Iron | 6.2 mg | (41 %) | ||
| Iodine | 81 μg | (41 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 8.2 g | |||
| Uric acid | 311 mg | |||
| Cholesterol | 123 mg | |||
| Complete sugar | 4 g |
Ingredients
- For the puree
- 250 grams starchy potatoes
- 400 grams Parsnips
- 1 garlic clove
- 150 grams yellow Lentils
- 4 Tbsps olive oil
- salt
- lemon juice
- For the mackerel
- 4 Mackerel (ready to cook, each one 160 g)
- salt
- peppers (ground)
- 2 Tbsps Pastry flour
- 1 Tbsp fennel seeds
- 4 Tbsps olive oil
- 2 Tbsps freshly chopped parsley
Preparation steps
Peel and dice the potatoes and chop the parsley finely. Peel, chop and fry the parsnips lightly with the garlic in 2 tablespoons of hot oil. Add the potatoes and washed lentils to the pan and pour in the broth, so that everything is well covered. Season with salt and simmer, covered, for about 20 minutes.
Meanwhile, rinse the mackerel and pat dry. Season inside and out with salt and pepper and coat with flour.
Toast the fennel seeds in a dry skillet until fragrant and remove from the pan. Pour the oil into the same pan and cook the mackerel on each side, until golden brown (about 4 minutes).
Drain the vegetables through a sieve but collect the broth. Add the remaining oil to the vegetables and mash, with a little broth, to a fine purée. Season with salt and lemon juice.
Finally, shower the mackerel with the fennel seeds and the chopped parsley and serve on a plate with the puréed vegetables.
