Pan Fried Cod with Lentils
Nutritional values
(Percentage of daily recommendation)
| Calorie | 644 cal. | (31 %) | ||
| Protein | 59 g | (60 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 62 g | (41 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 18.4 g | (61 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 2.8 μg | (14 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 178 μg | (297 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 21.1 mg | (176 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 233 μg | (78 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 15 μg | (33 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 56 mg | (59 %) | ||
| Potassium | 2,241 mg | (56 %) | ||
| Calcium | 226 mg | (23 %) | ||
| Magnesium | 201 mg | (67 %) | ||
| Iron | 8.8 mg | (59 %) | ||
| Iodine | 469 μg | (235 %) | ||
| Zinc | 4.4 mg | (55 %) | ||
| Saturated fatty acids | 9.4 g | |||
| Uric acid | 388 mg | |||
| Cholesterol | 104 mg | |||
| Complete sugar | 11 g |
Ingredients
- For the cod
- 4 Cod about 160-200 grams (approximately 6-7 ounces) each
- salt
- 1 tsp lemon juice
- 2 Tbsps Pastry flour
- 2 Tbsps clarified butter
- freshly ground pepper
- For the lentils
- 1 bunch Soup vegetables
- 150 grams brown Lentils
- 150 grams Red Lentils
- 1 onion
- 30 grams butter
- salt
- freshly ground pepper
- 1 l vegetable Broth
- 2 Tbsps balsamic vinegar
- sugar
- 400 grams potatoes
Preparation steps
For the cod: Drizzle the cod with lemon juice, season with salt and pepper and dust lightly with flour.
For the lentils: Rinse the soup vegetable and cut into small cubes. Rinse and drain the lentils. Peel the onion and chop finely.
Heat half of the butter in a large pot and sauté the onion and soup vegetables until softened. Season with salt and pepper. Add the brown lentils to the pot, stir in the vegetable broth and bring to a boil. Cover and simmer for 10 minutes. Peel the potatoes, cut into cubes and add to the pot. Continue simmering for 20 minutes.
Stir in the red lentils and simmer for another 6-10 minutes. Rinse the arugula, pat dry and coarsely chop.
Stir in the balsamic vinegar and season with sugar, salt and pepper to taste.
Heat the clarified butter in a large pan and fry the cod on both sides until golden brown and crispy. Spoon the lentils onto plates, top with the cod fillets and garnish with the chopped arugula and fresh dill.
