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Stewed Lentils with Mackerel Fillets
HOJE PARA JANTAR11Ingredients
30Minutes
330Calories
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Description
Lentils are a protein-rich and filling ingredient that makes any dish into a meal. In this recipe green lentils are the base for seared mackerel fillets. The mackerel is seasoned with fresh herbs for a vibrant and bold kick of flavor. An extra sprinkling of herbs finishes the whole dish off with a fresh brightness. Try this for dinner or during the summer grill the fish and serve outside for a healthy and vibrant lunch.
Ingredients
US|METRIC
4 SERVINGS
- 1 cup green lentils
- 1 leek (sliced into rings)
- 3 Tbsp. olive oil
- 1 carrot (cut in cubes)
- 2 bay leaves
- 1 garlic clove (finely chopped)
- 1 lemon
- 2 mackerel fillets
- salt
- ground black pepper
- herbs (Aromatic, parsley, cilantro, thyme, dill)
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Directions
- In a pot, place the lentils, leek, garlic, carrots, bay leaves, 2 tablespoons of olive oil, and 2 cups of water. Season with salt. Bring to boil on medium heat, and simmer until the lentils are soft and bulging.
- Season the mackerel fillets with salt and pepper (don't overdo it, because the mackerel already has a strong taste).
- Heat 1 tablespoon of olive oil in a nonstick skillet. Add the mackerel fillets with the skin down.
NutritionView More
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330Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories330Calories from Fat100 |
| % DAILY VALUE |
| Total Fat11g17% |
| Saturated Fat1.5g8% |
| Trans Fat |
| Cholesterol25mg8% |
| Sodium280mg12% |
| Potassium780mg22% |
| Protein22g |
| Calories from Fat100 |
| % DAILY VALUE |
| Total Carbohydrate37g12% |
| Dietary Fiber17g68% |
| Sugars3g |
| Vitamin A70% |
| Vitamin C45% |
| Calcium8% |
| Iron30% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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