Red Lentil and Vegetables with Grilled Catfish
(1 vote)
(1 vote)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
448
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 448 cal. | (21 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.2 g | (44 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 156.2 μg | (260 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.8 mg | (90 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 324 μg | (108 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 18.4 μg | (41 %) | ||
| Vitamin B₁₂ | 2.6 μg | (87 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 1,554 mg | (39 %) | ||
| Calcium | 206 mg | (21 %) | ||
| Magnesium | 169 mg | (56 %) | ||
| Iron | 6.7 mg | (45 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 355 mg | |||
| Cholesterol | 190 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 800 grams Leeks
- 2 Tbsps vegetable oil
- 200 grams Red Lentils
- 400 milliliters Vegetable broth
- 500 grams Catfish
- 2 Tbsps lemon juice
- 1 Tbsp balsamic vinegar
- salt
- freshly ground peppers
- 3 Tbsps Tarragon
- 1 whole Lime (whole)
Preparation steps
1.
Rinse the leeks, trim, cut in half lengthwise, cut crosswise into thin slices and saute in hot oil. Rinse the red lentils, add to the pan and pour in the broth. Bring everything to a boil and simmer on low for 15-20 minutes, covered, until the lentils are just tender. The lentils should not disintegrate.
2.
Season the fish fillets with salt, pepper and lemon juice. Place on an oiled grill rack and grill on each side for about 4 minutes. Season the lentils with the vinegar, salt and pepper, stir in 2 tablespoons tarragon and serve with the fish fillets. Serve with slices of lime and garnished with the remaining tarragon.
