Directions:
- In a small saucepan, saute carrot and onion in oil until tender. Add the lentils, peas, garlic and capers; cook and stir 3 minutes longer.
- Add the water, salt and pepper. Bring to a boil. Reduce heat; cover and simmer for 45-50 minutes or until tender. Stir in lemon juice.
- Spritz fillets with butter-flavored spray; sprinkle with salt and pepper. Broil 4-6 in. from the heat for 7-9 minutes or until fish flakes easily with a fork. Serve with lentil mixture. Yield: 4 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 548.48 Kcal (2296 kJ) | ||
| Calories from fat | 148.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 16.5g | 25% | |
|---|---|---|---|
| Cholesterol | 146.28mg | 49% | |
| Sodium | 728.93mg | 30% | |
| Potassium | 1511.25mg | 32% | |
| Total Carbs | 20.42g | 7% | |
| Sugars | 2.84g | 11% | |
| Dietary Fiber | 9.08g | 36% | |
| Protein | 74.31g | 149% | |
| Vitamin C | 13.2mg | 22% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 2.2mg | 12% | |
| Calcium | 67.1mg | 7% | |
| Amount Per 100 g | |||
| Calories | 100.4 Kcal (420 kJ) | ||
| Calories from fat | 27.18 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.02g | 25% | |
|---|---|---|---|
| Cholesterol | 26.78mg | 49% | |
| Sodium | 133.43mg | 30% | |
| Potassium | 276.64mg | 32% | |
| Total Carbs | 3.74g | 7% | |
| Sugars | 0.52g | 11% | |
| Dietary Fiber | 1.66g | 36% | |
| Protein | 13.6g | 149% | |
| Vitamin C | 2.4mg | 22% | |
| Iron | 0.4mg | 12% | |
| Calcium | 12.3mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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