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Grilled Fish Fillets With Lentil Salsa Recipe

Grilled Fish Fillets With Lentil Salsa Recipe

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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
4 (6 -8 oz) skinless flounder fillets or 4 (6 -8 oz) 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	267.48 Kcal (1120 kJ)
Calories from fat	103.65 Kcal
		% Daily Value*
Total Fat	11.52g	18%
Cholesterol	12.75mg	4%
Sodium	94.18mg	4%
Potassium	609.04mg	13%
Total Carbs	27.06g	9%
Sugars	3.69g	15%
Dietary Fiber	12.42g	50%
Protein	13.67g	27%
Vitamin C	47.1mg	78%
Vitamin A	0.7mg	25%
Iron	16.2mg	90%
Calcium	58.4mg	6%

Amount Per 100 g
Calories	152.15 Kcal (637 kJ)
Calories from fat	58.96 Kcal
		% Daily Value*
Total Fat	6.55g	18%
Cholesterol	7.25mg	4%
Sodium	53.57mg	4%
Potassium	346.43mg	13%
Total Carbs	15.39g	9%
Sugars	2.1g	15%
Dietary Fiber	7.06g	50%
Protein	7.77g	27%
Vitamin C	26.8mg	78%
Vitamin A	0.4mg	25%
Iron	9.2mg	90%
Calcium	33.2mg	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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