Pollock Fillets with Kohlrabi and Beluga Lentils
Nutritional values
(Percentage of daily recommendation)
| Calorie | 805 cal. | (38 %) | ||
| Protein | 68 g | (69 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 56 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 21.9 g | (73 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 8 mg | (67 %) | ||
| Vitamin K | 154.3 μg | (257 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 1.3 mg | (118 %) | ||
| Niacin | 24.4 mg | (203 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 347 μg | (116 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 21.5 μg | (48 %) | ||
| Vitamin B₁₂ | 5.2 μg | (173 %) | ||
| Vitamin C | 136 mg | (143 %) | ||
| Potassium | 2,550 mg | (64 %) | ||
| Calcium | 214 mg | (21 %) | ||
| Magnesium | 269 mg | (90 %) | ||
| Iron | 10.5 mg | (70 %) | ||
| Iodine | 135 μg | (68 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 8.6 g | |||
| Uric acid | 191 mg | |||
| Cholesterol | 137 mg | |||
| Complete sugar | 15 g |
Ingredients
- 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
Preparation steps
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.
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.
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.
