Perch Fillets with Lentils and Oranges
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Difficulty:
advanced
Difficulty
Preparation:
45 min.
Preparation
Calories:
357
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
more nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calories | 357 kcal | (17 %) | ||
| Protein | 38.4 g | (39 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 21 g | (14 %) |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 125 grams Lentils
- 50 grams Red Lentils
- 2 Oranges
- 2 Tbsps butter
- 1 rosemary
- 4 portions Perch fillet (each about 150 grams)
- Salt freshly ground pepper
- 3 Tbsps vegetable oil
- 12 Tbsps Orange mustard dressing
Preparation steps
1.
Cook lentils in salted water for about 30 minutes. After 25 minutes, add red lentils and mix well.
2.
Peel and slice oranges. Heat butter in a nonstick pan and cook orange slices briefly. Add rosemary and butter and toss orange slices briefly. Remove from the heat and keep warm.
3.
Rinse perch fillet, pat dry and season with salt and pepper. Heat oil in a nonstick skillet and cook fish for about 3-4 minutes per side. Mix lentils with orange mustard dressing and season with salt and pepper. Arrange fish, lentils and orange slices on plates and serve.
