Red Mullet with Lentils and Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 464 cal. | (22 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 9.7 g | (32 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 4.8 μg | (24 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 114 μg | (190 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 17.4 mg | (145 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 132 μg | (44 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 11.4 μg | (25 %) | ||
| Vitamin B₁₂ | 3.5 μg | (117 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 1,333 mg | (33 %) | ||
| Calcium | 178 mg | (18 %) | ||
| Magnesium | 115 mg | (38 %) | ||
| Iron | 6.5 mg | (43 %) | ||
| Iodine | 532 μg | (266 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 3.8 g | |||
| Uric acid | 297 mg | |||
| Cholesterol | 130 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 700 milliliters Vegetable broth
- 50 grams green Lentils
- 50 grams tan Lentils
- 50 grams Red Lentils
- 1 carrot
- 1 pc Celery root (100 grams)
- salt
- 2 scallions
- 150 grams mixed Lettuce (such as arugula or radicchio)
- 8 Red mullet fillets (each about 60 grams with skin)
- 1 ½ Tbsps Red wine vinegar
- 4 Tbsps olive oil
- peppers
- 1 pinch sugar
- 4 slices Ciabatta
- 1 Tbsp lemon juice
- 4 sprigs thyme
Preparation steps
Bring the vegetable broth to a boil in a pot. Add the green and brown lentils and simmer for 45 minutes. Add the red lentils and simmer another 15 minutes.
Peel and dice the carrots and celery root. Blanch both for 3 minutes in boiling salted water, drain, cool in ice water and drain again.
Rinse scallions and cut into thin rings. Rinse, spin dry and tear the lettuce into bite-sized pieces.
Cool the lentils in ice water and drain. Mix the lentils with scallions, celery root, carrots, vinegar and 3 tablespoons olive oil. Season with salt, pepper, 1 pinch of sugar and set aside.
Toast the bread.
Rinse fish under cold water and pat dry. Season with salt and pepper and sprinkle with lemon juice.
Heat the remaining oil in a pan. Saute the fish until golden brown on the skin side. Reduce heat, add thyme, turn fish and cook until done, about 2 minutes.
Serve the fish with lentil salad and toast.
