Monkfish on Skewers and Lentil Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 522 cal. | (25 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.7 g | (39 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 6.8 mg | (57 %) | ||
| Vitamin K | 74.9 μg | (125 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.3 mg | (78 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 133 μg | (44 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 10 μg | (22 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 82 mg | (86 %) | ||
| Potassium | 1,066 mg | (27 %) | ||
| Calcium | 118 mg | (12 %) | ||
| Magnesium | 152 mg | (51 %) | ||
| Iron | 5.8 mg | (39 %) | ||
| Iodine | 29 μg | (15 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 235 mg | |||
| Cholesterol | 25 mg | |||
| Complete sugar | 16 g |
Ingredients
Preparation steps
Place the orange juice in a pot and bring to a boil. Add the lentils and cover. Cook on a low temperature for about 20 minutes until al dente, stirring occasionally. Season with salt and pepper. Drain in a colander and rinse in cold water. In the meantime, rinse the fish, pat dry with kitchen towels and cut into equal sized cubes. Rinse, trim and cut the scallions into thin rings.
Chop the pistachios and almonds. Rinse the lime in hot water, pat dry and zest with the fine side of a grater. Cut the lime in half and squeeze the juice. Place the fish cubes on wooden skewers and brush with lime juice. Mix the rest of the lime juice with the lentils.
Heat 3 tablespoons of olive oil in a pan and the cook fish skewers on all sides for about 5 minutes. Season with salt and pepper. Mix the remaining olive oil and scallions with the lentils. Season with salt and pepper. Divide the lentils on plates, roll the fish skewers in the almonds and pistachios and serve. Garnish with lime wedges.
