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Ингредиенты
- 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
- 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.
- 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
- 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.
- Serves 4.
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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% |
