EatSmarter exclusive recipe

Spinach Salad with Prosciutto-Wrapped Perch

and Lentil Dressing
4.5
Average: 4.5 (4 votes)
(4 votes)
Spinach Salad with Prosciutto-Wrapped Perch

Spinach Salad with Prosciutto-Wrapped Perch - Lentils make an unexpected, delicious topping for this salad

share Share
print
bookmark_border Copy URL
Health Score:
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
534
calories
Calories

Healthy, because

Even smarter

Nutritional values

This salad provides plenty of anti-inflammatory vitamin E. The fat-soluble vitamin is also considered a protective shield against numerous "environmental attacks".

If you want to save fat, replace part of the olive oil with vegetable stock and let the salad drain after mixing.

1 serving contains
(Percentage of daily recommendation)
Calorie534 kcal(25 %)
Protein40 g(41 %)
Fat32 g(28 %)
Carbohydrates18 g(12 %)
Sugar added2 g(8 %)
Roughage5.5 g(18 %)
Vitamin A0.6 mg(75 %)
Vitamin D0 μg(0 %)
Vitamin E7.6 mg(63 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.5 mg(45 %)
Niacin11.6 mg(97 %)
Vitamin B₆0.7 mg(50 %)
Folate134 μg(45 %)
Pantothenic acid1.1 mg(18 %)
Biotin12.6 μg(28 %)
Vitamin B₁₂2.8 μg(93 %)
Vitamin C43 mg(45 %)
Potassium1,235 mg(31 %)
Calcium161 mg(16 %)
Magnesium133 mg(44 %)
Iron6 mg(40 %)
Iodine16 μg(8 %)
Zinc3 mg(38 %)
Saturated fatty acids5.1 g
Uric acid278 mg
Cholesterol118 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 ounces Le Puy lentils (or other small lentils)
2 small shallots
2 tablespoons White vinegar
1 tablespoon balsamic vinegar
1 tablespoon Dijon mustard (or medium-hot mustard)
sugar
salt
peppers
6 tablespoons olive oil
12 Cherry tomatoes
4 ounces Spinach
2 Perch fillet (or any other white fish, skinless, about 4-5 oz.)
2 slices Prosciutto
How healthy are the main ingredients?
olive oilSpinachshallotsugarsalt
Preparation

Kitchen utensils

1 Pot, 1 Skillet (non-stick), 1 Bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Whisk, 1 Slotted spatula, 1 Salad spinner, 1 Sieve

Preparation steps

1.
Spinach Salad with Prosciutto-Wrapped Perch preparation step 1

Cook lentils in boiling water until al dente, 20-25 minutes. Drain and rinse with cold water.

2.
Spinach Salad with Prosciutto-Wrapped Perch preparation step 2

Meanwhile, peel and finely chop shallots.

3.
Spinach Salad with Prosciutto-Wrapped Perch preparation step 3

In a bowl, combine lentils, shallots, white vinegar, balsamic vinegar, 2 tablespoons water, mustard and a little sugar. Season with salt and pepper. Slowly whisk in 5 tablespoons olive oil.

4.
Spinach Salad with Prosciutto-Wrapped Perch preparation step 4

Remove stems from tomatoes and rinse.

5.
Spinach Salad with Prosciutto-Wrapped Perch preparation step 5

Rinse spinach in plenty of cold water and spin dry.

6.
Spinach Salad with Prosciutto-Wrapped Perch preparation step 6

Rinse perch fillets, pat dry and lightly season with pepper. Wrap each fillet with a slice of prosciutto.

7.
Spinach Salad with Prosciutto-Wrapped Perch preparation step 7

Heat the remaining oil in a non-stick skillet over medium-high heat. Add perch fillets and cook 3-4 minutes on one side. Turn fillets and add tomatoes. Cook fillets until cooked through, an additional 3-4 minutes.

8.
Spinach Salad with Prosciutto-Wrapped Perch preparation step 8

In a bowl, mix spinach with half of the lentil dressing. Divide spinach among plates. Top with fish and tomatoes and drizzle with remaining lentil dressing.

Comments

 
Can this be made with different types of fish?
Cyndy from EAT SMARTER's picture
This recipe is ideal for any type of white fish, so feel free to substitute. We hope it turns out well for you!