Catfish Fillet over Lentil Ragout
(1 vote)
(1 vote)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 9 h. 15 min.
Ready in
Calories:
561
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 561 cal. | (27 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.2 g | (44 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 99.8 μg | (166 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 12.3 mg | (103 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 170 μg | (57 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 19.6 μg | (44 %) | ||
| Vitamin B₁₂ | 3.4 μg | (113 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 1,400 mg | (35 %) | ||
| Calcium | 105 mg | (11 %) | ||
| Magnesium | 193 mg | (64 %) | ||
| Iron | 7.5 mg | (50 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 8.7 g | |||
| Uric acid | 278 mg | |||
| Cholesterol | 248 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the lentils
- 300 grams green Lentils
- 2 shallots
- 30 grams smoked Bacon
- 50 milliliters Vegetable broth
- 1 tsp Curry powder
- 1 Tbsp White vinegar
- 1 Tbsp Heavy cream
- Chives
- For the fish
- 4 pcs Catfish (each about 180 grams)
- 2 Tbsps lemon juice
- salt
- freshly ground peppers
- 1 Tbsp Canola oil
- For the garnish
- Lemon wedge
- thyme
Preparation steps
1.
Soak the lentils covered with water overnight.
2.
Drain the lentils and cook covered with fresh water 30-45 minutes until tender. Drain.
3.
Peel the shallots and finely dice.
4.
Dice the bacon, cook in a pan, add the shallots and cook until translucent.
5.
Add the lentils and the broth. Season with curry powder, vinegar, salt and pepper and simmer.
6.
Trim the fish fillets, sprinkle with lemon juice and season with salt and pepper. Saute, skin sides down, in hot oil about 3 minutes, then turn and cook until done. Meanwhile, chop the chives. Add the cream to the lentil mixture and stir.
7.
Spoon the lentils on the plates and place the fish on top. Sprinkle with thyme and garnish with lemon wedges.
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