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Рецепт Grilled Fish Fillets With Lentil Salsa

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Ингредиенты

Cost per recipe $3.25 view details
  • 3/4 c. lentils picked over
  • 1 x green bell pepper minced fine
  • 1/2 c. finely minced onion
  • 2 x tomatoes minced
  • 1/4 c. minced fresh coriander
  • 3 Tbsp. extra virgin olive oil
  • 3 Tbsp. red-wine vinegar four (6 to 8-oz) skinless flounder or possibly orange roughy fillets all-purpose flour for dredging the fish

Инструкции

  1. In a large saucepan of boiling water boil the lentils for 15 to 20 min, or possibly till they are just tender, drain them in a sieve, and rinse them briefly under cool water. Drain the lentils well and in a bowl toss them with the bell pepper, the onion, the tomatoes, the coriander, the oil, the vinegar, and salt and black pepper to taste.
  2. Pat the fillets dry, season them with salt and pepper, and dredge them in the flour, shaking off the excess. Grill the fillets on an oiled rack set
  3. about 6 inches over glowing coals or possibly in an oiled ridged grill pan over moderately high heat for 4 to 5 min on each side, or possibly till the just flake. Divide the salsa among 4 plates and top each serving with a fillet.
  4. Serves 4.

Nutrition Facts

Amount Per Recipe %DV
Recipe Size 486g
Calories 995  
Calories from Fat 405 41%
Total Fat 46.04g 58%
Saturated Fat 6.14g 25%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 28mg 1%
Potassium 2172mg 62%
Total Carbs 113.19g 30%
Dietary Fiber 56.5g 188%
Sugars 11.29g 8%
Protein 42.25g 68%
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