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Grilled Fish Fillets With Lentil Salsa

Recipe #301669 | 30 min | 10 min prep | SERVES 4 (Change Servings)

RECIPE BY: dicentra

Gourmet 1990. They don't say what kind of lentils. Use your favorite?

Posted on: May 1, 2008

Ingredients

  • 3/4 cup lentils, picked over
  • 1 green bell pepper, chopped fine
  • 1/2 cup finely chopped onion
  • 2 tomato, chopped
  • 1/4 cup chopped fresh coriander
  • tablespoons olive oil
  • tablespoons red wine vinegar
  • 4 (6-8 ounce)  skinless flounder fillets or orange roughy fillets
  • all-purpose flour, for dredging the fish
  • Directions

    1. 1
      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.
    2. 2
      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.
    3. 3
      Pat the fillets dry, season them with salt and pepper, and dredge them in the flour, shaking off the excess.
    4. 4
      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.
    5. 5
      Divide the salsa among 4 plates and top each serving with a fillet.

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    Nutrition Facts

    Serving Size 1 (359g)

    Recipe makes 4 servings

    The following items or measurements are not included below:

    red wine vinegar

    Calories 397
    Calories from Fat 114 (28%)
    Amount Per Serving %DV
    Total Fat 12.7g 19%
    Saturated Fat 2.0g 9%
    Monounsaturated Fat 7.9g
    Polyunsaturated Fat 1.9g
    Trans Fat 0.0g
    Cholesterol 81mg 27%
    Sodium 145mg 6%
    Potassium 1189mg 33%
    Total Carbohydrate 27.5g 9%
    Dietary Fiber 12.5g 50%
    Sugars 3.9g
    Protein 42.3g 84%
    Vitamin A 760mcg 15%
    Vitamin B6 0.7mg 34%
    Vitamin B12 2.6mcg 43%
    Vitamin C 37mg 62%
    Vitamin E 5mcg 17%
    Calcium 65mg 6%
    Iron 3mg 20%

    detailed view...

    how is this calculated?

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