Grilled Fish Fillets with Lentil Salsa Recipe

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Ingredients

Count

Nutrition

287

Calories

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Ingredients:

Serving

3/4 cup lentils , picked over
1 green bell pepper, chopped fine
1/2 cup finely chopped onion
2 tomatoes, chopped
1/4 cup chopped fresh coriander
3 tbsp olive oil
3 tbsp red-wine vinegar
four 6- to-8 oz skinless flounder or orange roughy fillets
all-purpose flour for dredging the fish

Directions:

In a large saucepan of boiling water boil the lentils for 15 to 20 minutes, or until they are just tender, drain them in a sieve, and rinse them briefly under cold 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 in an oiled ridged grill pan over moderately high heat for 4 to 5 minutes on each side, or until the just flake. Divide the salsa among 4 plates and top each serving with a fillet.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	287.32 Kcal (1203 kJ)
Calories from fat	108.75 Kcal
		% Daily Value*
Total Fat	12.08g	19%
Cholesterol	25.5mg	9%
Sodium	178.04mg	7%
Potassium	654.38mg	14%
Total Carbs	27.06g	9%
Sugars	3.69g	15%
Dietary Fiber	12.42g	50%
Protein	17.07g	34%
Vitamin C	47.1mg	78%
Vitamin A	0.7mg	25%
Iron	16.2mg	90%
Calcium	64.3mg	6%

Amount Per 100 g
Calories	140.75 Kcal (589 kJ)
Calories from fat	53.27 Kcal
		% Daily Value*
Total Fat	5.92g	19%
Cholesterol	12.49mg	9%
Sodium	87.22mg	7%
Potassium	320.55mg	14%
Total Carbs	13.25g	9%
Sugars	1.81g	15%
Dietary Fiber	6.08g	50%
Protein	8.36g	34%
Vitamin C	23.1mg	78%
Vitamin A	0.4mg	25%
Iron	7.9mg	90%
Calcium	31.5mg	6%

* 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.

Tastes

salty
savory
bitter
sweet

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