Perch Fillets with Lentils and Oranges

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Difficulty:
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Difficulty
Preparation:
45 min.
Preparation
Calories:
357
calories
Calories
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Our nutritional traffic light explained
more nutritional values 
1 serving contains
(Percentage of daily recommendation)
Calories357 kcal(17 %)
Protein38.4 g(39 %)
Fat13 g(11 %)
Carbohydrates21 g(14 %)
Author of this recipe:
EAT-SMARTER
all recipes of this author

Ingredients

for
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
How healthy are the main ingredients?
LentilLentilOrangerosemary
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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.

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