Perch with Lentils and Tropical Fruit
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(0 votes)
Health Score:
93 / 100
Difficulty:
advanced
Difficulty
Preparation:
45 min.
Preparation
Calories:
370
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 370 cal. | (18 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.6 g | (39 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 7.2 mg | (60 %) | ||
| Vitamin K | 50.3 μg | (84 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 11.7 mg | (98 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 123 μg | (41 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 11.2 μg | (25 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 135 mg | (142 %) | ||
| Potassium | 1,306 mg | (33 %) | ||
| Calcium | 200 mg | (20 %) | ||
| Magnesium | 178 mg | (59 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 225 mg | |||
| Cholesterol | 88 mg | |||
| Complete sugar | 24 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 150 grams Lentils
- 1 Mango
- 1 Papaya
- 1 bunch scallions
- 1 onion
- 2 Tbsps vegetable oil
- 3 tsps Curry
- 200 milliliters Vegetable broth
- salt
- peppers
- 2 Tbsps apple cider vinegar
- 500 grams Perch fillet (with skin)
Preparation steps
1.
Cook lentils well in water, covered, for about 30 minutes.
2.
Peel mango and papaya. Cut flesh of mango from fibrous core. Cut papaya in half and remove seeds. Cut mango and papaya into pieces. Rinse and finely chop scallions. Peel and dice onion.
3.
Heat 1 tablespoon of oil in a saucepan and sauté onion until soft. Sprinkle in curry and cook briefly. Deglaze with vegetable broth. Add fruit and scallions and cook 3–5 minutes. Drain lentils and add to fruit. Season with salt, pepper and apple cider vinegar.
4.
Divide perch fillet into 4 portions. Season with salt and pepper. Heat remaining oil in a nonstick skillet. Cook fillets first with skin-side down for 3–4 minutes, then turn and cook for another 1–2 minutes. Serve fish with lentils and fruit.
