Tilapia with lentils under orange sauce

2 servings

60 minutes

Тилапия с чечевицей под апельсиновым соусом — это утонченное сочетание вкусов и текстур, вдохновленное современными гастрономическими тенденциями. Легкое, но насыщенное блюдо гармонично объединяет сочность рыбы, мягкость чечевицы и цитрусовую свежесть апельсина. Тилапия, обладающая нежным вкусом, идеально сочетается с пикантным апельсиновым соусом, который добавляет ей изысканности. Чечевица не только делает блюдо питательным, но и придает ему ореховые оттенки. Легкая горчица и оливковое масло обогащают соус глубиной вкуса, а петрушка и лук добавляют свежести. Это блюдо прекрасно подойдет для ужина в кругу семьи или впечатляющего угощения для гостей, даря им гастрономическое наслаждение и тонкую игру вкусов.

Energy value per serving

CaloriesProteinsFatsCarbohydrates

523.2

kcal

37.9g

grams

31.3g

grams

24.9g

grams

Ingredients

2servings

Tilapia fillet

300

Green lentils

100

Oranges

Onion

Parsley

0.5

bunch

Olive oil

tbsp

Vegetable oil

tbsp

Mustard

0.5

tsp

Salt

to taste

Black allspice

to taste

Cooking steps

1
Soak the lentils in cold water for 1-2 hours. If necessary, also thaw the fish fillet during this time.
Required ingredients:
1. Green lentils: 100 g
2. Tilapia fillet: 300 g

2
Drain the water from the lentils and rinse them under running water.
Required ingredients:
1. Green lentils: 100 g

3
Place lentils in a pot and cover with water in a ratio of 1 to 2. Boil for about 30–40 minutes on low heat after boiling, skimming foam and stirring. Do not cover with a lid. Salt at the end. Drain the water when ready.
Required ingredients:
1. Green lentils: 100 g
2. Salt: to taste

4
Wash the fish, remove the bones.
Required ingredients:
1. Tilapia fillet: 300 g

5
Grease the baking tray with vegetable oil.
Required ingredients:
1. Vegetable oil: 2 tablespoons

6
Salt and pepper the fish, place it skin side down on a baking tray, and leave it.
Required ingredients:
1. Tilapia fillet: 300 g
2. Salt: to taste
3. Black allspice: to taste

7
Preheat the oven to 200 degrees.

8
Grate the orange zest.
Required ingredients:
1. Oranges: 1 piece

9
Squeeze juice from the flesh of the orange - the more you get, the better.
Required ingredients:
1. Oranges: 1 piece

10
For the sauce, mix orange juice, half the zest, mustard, olive oil, a small pinch of salt, and a small pinch of black pepper.
Required ingredients:
1. Oranges: 1 piece
2. Mustard: 0.5 teaspoon
3. Olive oil: 1 tablespoon
4. Salt: to taste
5. Black allspice: to taste

11
Place the fish in the oven and bake until cooked (about 15-20 minutes).

12
Finely chop the onion and parsley.
Required ingredients:
1. Onion: 1 piece
2. Parsley: 0.5 bunch

13
In a pan, fry the onion in a small amount of vegetable oil until light golden.
Required ingredients:
1. Vegetable oil: 2 tablespoons
2. Onion: 1 piece

14
Add lentils, half of the sauce, and parsley to the onion and sauté for 3–5 minutes.
Required ingredients:
1. Green lentils: 100 g
2. Parsley: 0.5 bunch
3. Salt: to taste
4. Black allspice: to taste

15
For serving, first layer the lentils, place the fish on top, pour the remaining sauce over it, and sprinkle with the remaining zest.
Required ingredients:
1. Green lentils: 100 g
2. Tilapia fillet: 300 g
3. Oranges: 1 piece

Tilapia with lentils under orange sauce

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