Perch on Bed of Lentils and Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 503 cal. | (24 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.4 g | (35 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 9.6 mg | (80 %) | ||
| Vitamin K | 69.4 μg | (116 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 13.4 mg | (112 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 122 μg | (41 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 9.7 μg | (22 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 1,390 mg | (35 %) | ||
| Calcium | 167 mg | (17 %) | ||
| Magnesium | 163 mg | (54 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 6.3 g | |||
| Uric acid | 257 mg | |||
| Cholesterol | 126 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 200 grams Lentils
- 1 onion
- 1 garlic clove
- 100 grams Pumpkin
- 2 scallions
- 1 Lime
- 2 potatoes (waxy, about 125 grams)
- 4 Tbsps vegetable oil
- 300 milliliters Vegetable broth (as required also more)
- salt
- freshly ground peppers
- ginger (ground)
- 100 grams semi-whipped Whipped cream
- 4 Perch fillet (with skin)
- Pastry flour (for dusting)
Preparation steps
Soak the lentils in water overnight. Peel the onion and garlic, finely chop. Peel the pumpkin, scrape out seeds and chop finely. Trim the scallions, rinse and cut into rings. Rinse the lime under hot water, zest half of the lime finely, cut out the fruit, squeeze the peeled half, cut the other half into narrow wedges. Peel, rinse and finely dice the potatoes. Drain the lentils. Sauté onions and garlic in 2 tablespoons hot oil, add the lentils and vegetable broth and simmer about 30 minutes, pouring in more broth if necessary. Add the pumpkin and potato cubes and a third of the lemon zest and cook for another 15 minutes until the vegetables are soft. Season with salt, pepper and ginger. Stir in the cream and scallions.
Sprinkle the fish with the lime juice and let stand for 5 minutes. Pat dry with paper towels, season with salt, dust with flour and cook in hot oil on the skin side until crispy brown. Turn over and cook briefly on the other side, then arrange on the vegetables and serve garnished with lime zest and a lime wedge.
