Perch Fillets with Lentils and Oranges

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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)
1 serving contains
(Percentage of daily recommendation)
Calories357 kcal(17 %)
Protein38.4 g(39 %)
Fat13 g(11 %)
Carbohydrates21 g(14 %)

Ingredients

for
4
Ingredients
125 grams
50 grams
2
2 tablespoons
1
4 portions
Perch fillet (each about 150 grams)
3 tablespoons
12 tablespoons
Ticino 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.