Stewed Lentils with Mackerel Fillets

Hoje para Jantar
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Stewed Lentils with Mackerel Fillets Recipe
11
330
30

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

  • 1 cup green lentil
  • 1 leeks (sliced ​​into rings)
  • 3 tablespoons olive oil
  • 1 carrots (cut in cubes)
  • 2 bay leaves
  • 1 garlic cloves (finely chopped)
  • 1 lemon
  • 2 mackerel fillets
  • salt
  • ground black pepper
  • herbs (Aromatic, parsley, cilantro, thyme, dill)

Directions

  1. 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.
  2. Season the mackerel fillets with salt and pepper (don't overdo it, because the mackerel already has a strong taste).
  3. Heat 1 tablespoon of olive oil in a nonstick skillet. Add the mackerel fillets with the skin down.
  4. Sprinkle some chopped aromatic herbs, but save some parsley and coriander to garnish.
  5. Let the fillets cook, without stirring, for 5 minutes.
  6. Turn them over carefully, and cook for only 1 or 2 minutes. Like all fish, if you overcook it, it will dry out.
  7. Pour the lentils in a dish.
  8. Squeeze half a lemon on the fish fillets, and remove after 30 seconds so that the juice does not burn the fish, or make it bitter.
  9. Arrange the fillets on top of the lentils, garnish with parsley, coriander, and sprouts.
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NutritionView more

330Calories
Sodium12%DV280mg
Fat17%DV11g
Protein43%DV22g
Carbs12%DV37g
Fiber68%DV17g

PER SERVING *

Calories330Calories from Fat100
% DAILY VALUE*
Total Fat11g17%
Saturated Fat1.5g8%
Trans Fat
Cholesterol25mg8%
Sodium280mg12%
Potassium780mg22%
Protein22g43%
Calories from Fat100
% DAILY VALUE*
Total Carbohydrate37g12%
Dietary Fiber17g68%
Sugars3g6%
Vitamin A
Vitamin C
Calcium
Iron

* 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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