Red Onion and Lentil Salad with Mackerel and Mustard Cream
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
622
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 622 cal. | (30 %) | ||
| Protein | 47 g | (48 %) | ||
| Fat | 34 g | (29 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11 g | (37 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 6 μg | (30 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 80 μg | (133 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 23.4 mg | (195 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 119 μg | (40 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 15.8 μg | (35 %) | ||
| Vitamin B₁₂ | 13.8 μg | (460 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 1,287 mg | (32 %) | ||
| Calcium | 187 mg | (19 %) | ||
| Magnesium | 141 mg | (47 %) | ||
| Iron | 7.2 mg | (48 %) | ||
| Iodine | 81 μg | (41 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 13.7 g | |||
| Uric acid | 310 mg | |||
| Cholesterol | 152 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 250 grams Le Puy lentils
- 600 milliliters Vegetable broth
- 3 slices Bacon
- 1 tsp hot Mustard
- 80 grams Crème fraiche
- 300 grams Natural yogurt
- salt
- freshly ground peppers
- lemon juice
- 1 red onion
- 3 Tbsps Basil
- 4 smoked Mackerel
Preparation steps
1.
Rinse lentils and drain in a colander. In a pot, heat broth and lentils and bring to a boil and reduce heat and simmer for about 20 minutes until lentils are tender. Drain and let cool until lukewarm.
2.
Cut bacon into small pieces and fry in a little olive oil until crispy. Drain bacon pieces on paper towels.
3.
Mix mustard, crème fraîche and yogurt and season with salt and pepper and a dash of lemon juice, to taste.
4.
Peel onion, halve and cut into thin slices and mix onion, bacon and basil leaves and warm lentils in a bowl. Season with vinegar, salt and pepper and mix in 3 tablespoons oil. To serve, arrange on plates.
5.
Place mackerel fillets on salad and serve with mustard cream.
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