Ingredients for 4 persons:
150 g mountain lentils (alternatively brown plate lentils)
1 mango
1 papaya (400 g)
1 bunch of spring onions
1 onion
2 tablespoons oil
2-3 tsp curry
200 ml vegetable broth (instant)
salt, pepper
1-2 tbsp apple cider vinegar
500 g pike-perch fillet with skin
Preparation:
1. Boil lentils well covered with water for about 30 minutes.
2. Peel mango and papaya. Cut the flesh of the mango from the fibrous core. Cut papaya in half and remove seeds. Cut mango and papaya into pieces. Clean, rinse and finely chop the spring onions. Peel and dice onion.
3. Heat 1 tablespoon oil in a saucepan and sauté onion. Sprinkle curry and sauté briefly. Deglaze with vegetable stock. Add fruits and spring onions and cook for 3-5 minutes. Drain lentils and add to fruits. Season with salt, pepper and apple cider vinegar.
4. Divide pike-perch fillet into 4 portions. Season with salt and pepper. Heat remaining oil in a non-stick frying pan. Fry pike-perch fillets, skin side first, for 3-4 minutes, then turn and fry for another 1-2 minutes. Arrange pike-perch fillets on the lentil vegetables.
Preparation time approx. 45 minutes
Nutritional values per serving approx.:
Calories: 333
joules: 1395
Protein: 37,7 g
Fat: 6,7 g
Carbohydrates: 29 g
(FoodCentrale by ddp images)
