Sauteed Perch on a Bed of Lentils
(0 votes)
(0 votes)
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
513
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 513 cal. | (24 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.9 g | (40 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 7.5 mg | (63 %) | ||
| Vitamin K | 91.5 μg | (153 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 12.8 mg | (107 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 138 μg | (46 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 9.9 μg | (22 %) | ||
| Vitamin B₁₂ | 2.2 μg | (73 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 1,208 mg | (30 %) | ||
| Calcium | 136 mg | (14 %) | ||
| Magnesium | 155 mg | (52 %) | ||
| Iron | 6.2 mg | (41 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 8.3 g | |||
| Uric acid | 259 mg | |||
| Cholesterol | 99 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 250 grams Beluga lentil
- 1 onion
- 1 garlic clove
- 100 grams Celery root
- 100 grams smoked Pancetta
- 3 Tbsps vegetable oil
- 750 milliliters Vegetable broth
- 500 grams Perch fillet (with skin)
- salt
- freshly ground peppers
- 1 Tbsp balsamic vinegar
Preparation steps
1.
Rinse and drain the lentils. Peel the onion, garlic and celery root and finely dice. Cut the bacon into small cubes. Heat 1 tablespoon oil in a saucepan and saute the bacon and the onion until the onion is translucent. Add the lenti
2.
Rinse the perch, pat dry and cut into 12 equal pieces. Season with salt and pepper. Heat the remaining oil in a nonstick skillet and saute the fish, skin side down over low heat until golden brown 2-3 minutes. Turn the fish over and cook until just cooked through, 2-3 minutes. Remove the pan from the heat.
3.
Season the lentils with vinegar, salt and pepper and transfer to plates. Top each bowl with three pieces of perch and garnish as desired with baby spinach.
