Zesty lentil & haddock pilaf

Gluten Free
Dairy Free
Very Healthy
Health score
61%
Zesty lentil & haddock pilaf
20 min.
4
665kcal

Suggestions


Are you ready to tantalize your taste buds with a delightful dish that combines health and flavor? Our Zesty Lentil & Haddock Pilaf is the perfect solution for lunch or dinner, offering a wholesome meal that’s both gluten-free and dairy-free. In just 20 minutes, you can prepare a nutritious feast that serves four, packed with vibrant ingredients that will elevate your dining experience.

Imagine the rich flavors of smoky haddock mingling with perfectly cooked basmati rice and hearty Puy lentils, enhanced by the zesty brightness of lemon and the freshness of flat-leaf parsley. Each bite is a wonderful balance of textures, from the flaked fish to the tender lentils and crunchy toasted almonds. This dish not only delivers on taste but is also a smart choice with a respectable health score of 61, making it a guilt-free indulgence.

Whether you’re looking to impress guests or simply want to enjoy a quick and healthy meal at home, this pilaf is sure to become a favorite. Serve it as a main course or as a side dish, and let the zesty aromas fill your kitchen, inviting everyone to gather around the table. Add a squeeze of fresh lemon juice for an extra layer of brightness that will leave you feeling energized and satisfied!

Ingredients

  • 250 rice 
  •  onion red finely sliced
  • tbsp olive oil 
  • 140 haddock smoked
  • 140 haddock 
  • 250 lentils 
  •  lemon zest (then cut the lemon into wedges)
  • large bunch flat parsley roughly chopped
  • 25 almonds flaked toasted

Equipment

  • frying pan

Directions

  1. Cook the rice in boiling water until just tender, then drain. Meanwhile, fry the onions in the oil in a large non-stick frying pan over a medium heat for 10-12 mins until golden. Bring some water to the boil in a shallow pan.
  2. Add the haddock fillets, poach for 4 mins until the fish is just cooked, then drain and break into large flakes. Spoon half the onions onto a plate, then set aside.
  3. Stir the drained rice and lentils into the onion pan, then fold through the fish, lemon zest and parsley to heat through.
  4. Serve topped with the reserved onions and a handful of almonds, with the lemon wedges on the side for squeezing over.

Nutrition Facts

Calories665kcal
Protein23.62%
Fat16.37%
Carbs60.01%

Properties

Glycemic Index
39.3
Glycemic Load
31.97
Inflammation Score
-9
Nutrition Score
27.18608687235%

Flavonoids

Cyanidin
0.15mg
Catechin
0.08mg
Epigallocatechin
0.16mg
Epicatechin
0.04mg
Eriodictyol
0.02mg
Naringenin
0.03mg
Apigenin
30.72mg
Luteolin
0.18mg
Isorhamnetin
4.3mg
Kaempferol
0.77mg
Myricetin
2.14mg
Quercetin
16.81mg

Nutrients percent of daily need

Calories:664.59kcal
33.23%
Fat:11.87g
18.27%
Saturated Fat:1.46g
9.14%
Carbohydrates:97.92g
32.64%
Net Carbohydrates:74.79g
27.2%
Sugar:5.33g
5.92%
Cholesterol:45.85mg
15.28%
Sodium:360.2mg
15.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.55g
77.1%
Vitamin K:238.38µg
227.03%
Fiber:23.13g
92.5%
Selenium:34.21µg
48.87%
Manganese:0.97mg
48.32%
Iron:7.08mg
39.32%
Vitamin C:30.12mg
36.51%
Phosphorus:301.61mg
30.16%
Vitamin A:1250.83IU
25.02%
Vitamin B6:0.46mg
23.19%
Vitamin B3:4.47mg
22.34%
Vitamin E:3.15mg
21.03%
Vitamin B12:1.2µg
20.01%
Magnesium:74.35mg
18.59%
Potassium:564.9mg
16.14%
Copper:0.28mg
13.94%
Folate:54.73µg
13.68%
Calcium:135.1mg
13.51%
Vitamin B2:0.18mg
10.38%
Vitamin B5:1.03mg
10.27%
Zinc:1.46mg
9.73%
Vitamin B1:0.13mg
8.74%
Vitamin D:0.46µg
3.03%