Pan-Fried Turbot on Lentils

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Pan-Fried Turbot on Lentils
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Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 5 min.
Preparation
Calories:
722
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie722 cal.(34 %)
Protein59 g(60 %)
Fat23 g(20 %)
Carbohydrates67 g(45 %)
Sugar added0 g(0 %)
Roughage24.2 g(81 %)
Vitamin A1.2 mg(150 %)
Vitamin D3.4 μg(17 %)
Vitamin E3.7 mg(31 %)
Vitamin K240.1 μg(400 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂0.7 mg(64 %)
Niacin19.2 mg(160 %)
Vitamin B₆1.4 mg(100 %)
Folate277 μg(92 %)
Pantothenic acid3.1 mg(52 %)
Biotin22.6 μg(50 %)
Vitamin B₁₂2.6 μg(87 %)
Vitamin C26 mg(27 %)
Potassium1,995 mg(50 %)
Calcium177 mg(18 %)
Magnesium261 mg(87 %)
Iron12 mg(80 %)
Iodine31 μg(16 %)
Zinc5.7 mg(71 %)
Saturated fatty acids12 g
Uric acid383 mg
Cholesterol90 mg
Complete sugar7 g

Ingredients

for
4
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
How healthy are the main ingredients?
LentilWhipped creamSpinachoniongarlic clovecarrot

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.