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Ingredients
for
4
Perch with Lentils and Tropical Fruit
45 min.
Time:
370
calories
Calories:
Health Score:
93 / 100
Ingredientsfor
- Ingredients
- 150 grams Lentils
- 1 Mango
- 1 Papaya
- 1 bunch scallions
- 1 onion
- 2 Tbsps vegetable oil
- 3 tsps Curry
- 200 milliliters Vegetable broth
- salt
- peppers
- 2 Tbsps apple cider vinegar
- 500 grams Perch fillet (with skin)
Preparation
1.
Cook lentils well in water, covered, for about 30 minutes.
2.
Peel mango and papaya. Cut flesh of mango from fibrous core. Cut papaya in half and remove seeds. Cut mango and papaya into pieces. Rinse and finely chop scallions. Peel and dice onion.
3.
Heat 1 tablespoon of oil in a saucepan and sauté onion until soft. Sprinkle in curry and cook briefly. Deglaze with vegetable broth. Add fruit and scallions and cook 3–5 minutes. Drain lentils and add to fruit. Season with salt, pepper and apple cider vinegar.
4.
Divide perch fillet into 4 portions. Season with salt and pepper. Heat remaining oil in a nonstick skillet. Cook fillets first with skin-side down for 3–4 minutes, then turn and cook for another 1–2 minutes. Serve fish with lentils and fruit.
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 370 cal. | (18 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.6 g | (39 %) |