Trout en Papillote with Green Lentils and Mustard Dressing
30 min 1 serving 520 kcal · 40 g proteinLevel: Intermediate
The nutritionist's note
520 kcal, 40 g of protein and 4.2 µg of B12: twice the daily requirement, with 4.4 mg of iron from the lentils.
Ingredients
1 serving
- trout fillet140 g
- cooked green lentils150 g
- carrot60 g
- shallot30 g
- olive oil10 g
- mustard5 g
- dill5 g
- lemon juice10 ml
Method
- 1
Cook the green lentils (60 g dry, i.e. 150 g cooked) for 22 minutes in unsalted water with the diced carrot (60 g).
- 2
Preheat the oven to 190 °C. Place the trout fillet (140 g) on parchment paper, season, and add the dill (5 g) and lemon juice (10 ml).
- 3
Seal the parcel and bake for 12 minutes.
- 4
Emulsify the mustard (5 g), olive oil (10 g) and chopped shallot (30 g) with 10 ml of water.
- 5
Dress the warm lentils with the vinaigrette and set the trout on top.
Nutrition facts
per serving
| Energy | 520 kcal |
|---|---|
| Protein | 40 g |
| Carbohydrates | 37 g |
| Fat | 19.5 g |
| Fibre | 9 g |
| Iron | 4.4 mg |
| Vitamin B12 | 4.2 µg |
Potential allergens
- fish
- legumes
- mustard
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