Pan-Fried Turbot on Lentils
Nutritional values
(Percentage of daily recommendation)
| Calorie | 722 cal. | (34 %) | ||
| Protein | 59 g | (60 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 67 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 24.2 g | (81 %) |
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 240.1 μg | (400 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 19.2 mg | (160 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 277 μg | (92 %) | ||
| Pantothenic acid | 3.1 mg | (52 %) | ||
| Biotin | 22.6 μg | (50 %) | ||
| Vitamin B₁₂ | 2.6 μg | (87 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 1,995 mg | (50 %) | ||
| Calcium | 177 mg | (18 %) | ||
| Magnesium | 261 mg | (87 %) | ||
| Iron | 12 mg | (80 %) | ||
| Iodine | 31 μg | (16 %) | ||
| Zinc | 5.7 mg | (71 %) | ||
| Saturated fatty acids | 12 g | |||
| Uric acid | 383 mg | |||
| Cholesterol | 90 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 500 grams Lentils
- 1 onion
- 1 garlic clove
- 2 carrots
- 1 Parsnip
- 2 handfuls Spinach
- 2 Tbsps Smoked bacon (finely chopped)
- salt
- freshly ground peppers
- 1 tsp freshly grated Nutmeg
- 1 generous pinch Chili powder
- 100 milliliters Whipped cream
- 4 turbot fillet (à ca. 150 g)
- 3 Tbsps Pastry flour
- clarified butter
Preparation steps
Put the lentils in a sieve, rinse under cold running water and drain. Peel the carrots and parsnip and cut into small cubes. Peel and halve the garlic. Peel the onion and chop. Rinse the spinach leaves, drain well and coarsely chop. Rinse the turbot fillets, pat dry and season with salt and pepper. Then coat with flour, shaking off the excess flour.
In a saucepan, heat 2 tablespoons of clarified butter and sauté the onion, carrots, parsnip and garlic over medium heat, stirring occasionally until tender. Add the lentils, stir to coat and add 1-2 teaspoons salt and double the amount of water as lentils. Bring to a boil, reduce to a simmer, partially cover and simmer over low heat until the lentils are soft, 35-40 minutes. Check and add water to the pan if it's too dry.
Stir in the bacon, spinach and the cream and simmer briefly. Remove from the heat, stir in the nutmeg and chile powder and season generously with salt and pepper.
Heat 2 tablespoons butter in a skillet and saute the fish fillets until golden brown on both sides. Divide the lentils among plates and place the fish fillets on top. Serve immediately.
