Roasted Striped Bass with Warm Lentil Salad

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Roasted Striped Bass with Warm Lentil Salad
45 min.
4
366kcal

Suggestions

Ingredients

  • 1 cup brown lentils green french rinsed
  • 4 servings caramelized onions 
  • 0.3 teaspoon cayenne pepper 
  • 0.5 teaspoon ground cumin 
  • 4 servings lemon wedges 
  • 2 tablespoons parsley chopped
  • 4 servings bell pepper 
  • 0.5 cup roasted peppers red canned peeled cut into strips
  • 0.5 teaspoon salt 
  • 3 tablespoons sherry vinegar 
  • 24 oz boned white

Equipment

  • frying pan
  • oven
  • baking pan
  • aluminum foil
  • spatula

Directions

  1. In a 4- to 5-quart pan over high heat, bring lentils and 1 quart water to a boil. Reduce heat and simmer until lentils are tender to bite, 25 to 30 minutes.
  2. Drain and return to pan. Stir in caramelized onions, peppers, vinegar, parsley, cumin, 1/2 teaspoon salt, and cayenne.
  3. Meanwhile, rinse fish and pat dry.
  4. Sprinkle lightly all over with salt and pepper. Arrange pieces slightly apart in a foil-lined 12- by 15-inch baking pan.
  5. Bake in a 400 regular or convection oven until opaque but still moist-looking in the center of the thickest part (cut to test), about 6 minutes.
  6. Mound lentil salad equally on four dinner plates. Using a wide spatula, top each mound with a piece of fish.
  7. Serve with lemon wedges to squeeze over fish.

Nutrition Facts

Calories366kcal
Protein51.82%
Fat9.25%
Carbs38.93%

Properties

Glycemic Index
44.53
Glycemic Load
4.79
Inflammation Score
-10
Nutrition Score
40.472608835801%

Flavonoids

Catechin
0.17mg
Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Apigenin
4.31mg
Luteolin
0.5mg
Isorhamnetin
0.75mg
Kaempferol
0.14mg
Myricetin
0.31mg
Quercetin
3.23mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:365.74kcal
18.29%
Fat:3.79g
5.83%
Saturated Fat:1.14g
7.12%
Carbohydrates:35.85g
11.95%
Net Carbohydrates:19.02g
6.92%
Sugar:4.8g
5.33%
Cholesterol:85.05mg
28.35%
Sodium:627.67mg
27.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:47.72g
95.43%
Vitamin C:110.08mg
133.43%
Selenium:75.32µg
107.6%
Folate:313.97µg
78.49%
Fiber:16.82g
67.29%
Phosphorus:536.7mg
53.67%
Vitamin A:2666.5IU
53.33%
Vitamin B12:2.69µg
44.79%
Vitamin B3:8.78mg
43.91%
Manganese:0.85mg
42.62%
Vitamin B6:0.81mg
40.37%
Vitamin K:41.41µg
39.43%
Vitamin B1:0.54mg
36.29%
Vitamin D:5.27µg
35.15%
Potassium:1200.63mg
34.3%
Iron:5.42mg
30.12%
Magnesium:119.49mg
29.87%
Vitamin B5:2.13mg
21.27%
Copper:0.43mg
21.26%
Zinc:3.14mg
20.93%
Vitamin B2:0.29mg
16.78%
Vitamin E:2.16mg
14.39%
Calcium:66.12mg
6.61%
Source:My Recipes