Pollock Fillets with Kohlrabi and Beluga Lentils

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Pollock Fillets with Kohlrabi and Beluga Lentils
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Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 2 h. 55 min.
Ready in
Calories:
805
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie805 cal.(38 %)
Protein68 g(69 %)
Fat33 g(28 %)
Carbohydrates56 g(37 %)
Sugar added0 g(0 %)
Roughage21.9 g(73 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.1 μg(1 %)
Vitamin E8 mg(67 %)
Vitamin K154.3 μg(257 %)
Vitamin B₁0.8 mg(80 %)
Vitamin B₂1.3 mg(118 %)
Niacin24.4 mg(203 %)
Vitamin B₆1.5 mg(107 %)
Folate347 μg(116 %)
Pantothenic acid2.3 mg(38 %)
Biotin21.5 μg(48 %)
Vitamin B₁₂5.2 μg(173 %)
Vitamin C136 mg(143 %)
Potassium2,550 mg(64 %)
Calcium214 mg(21 %)
Magnesium269 mg(90 %)
Iron10.5 mg(70 %)
Iodine135 μg(68 %)
Zinc4.1 mg(51 %)
Saturated fatty acids8.6 g
Uric acid191 mg
Cholesterol137 mg
Complete sugar15 g

Ingredients

for
2
Ingredients
200 grams Beluga lentil
1 onion
4 Tbsps olive oil
500 milliliters Vegetable broth
1 Beefsteak tomato
1 Kohlrabi
1 garlic clove
400 grams Pollock
1 bunch red Pepper Basil (or regular basil)
salt
freshly ground peppers
balsamic vinegar
1 Tbsp cold butter
How healthy are the main ingredients?
olive oilonionKohlrabigarlic clovesalt

Preparation steps

1.

For the lentils: Soak the lentils in cold water for 2 hours. Peel and finely chop the onions. Heat 1 tablespoon of the olive oil in a saucepan. Add the onions and cook until translucent. Stir in the broth. Add the drained lentils. Bring to a boil and reduce to a simmer. Cook, covered, until the lentils are cooked, about 20-25 minutes.

2.

For the kohlrabi: Peel, halve and slice the kohlrabi. Rinse the tomatoes, core and roughly chop. Peel and finely chop the garlic. Heat 1 tablespoon of the oil in a skillet. Add the kohlrabi and garlic, and cook for 3 minutes. Stir in the diced tomatoes and cook for another 3 minutes.

3.

For the fish: Rinse the fish fillets, pat dry and season with salt and pepper to taste. Heat the remaining olive oil in a skillet. Add the fish and cook until golden brown on both sides, about 5 minutes. In a bowl, stir the lentils with the kohrabi and basil leaves. Season with balsamic, and salt and pepper to taste. Stir in the butter. Divide the lentils between plates and top with the fish.