Herb-Crusted Turkey Fillets with Rustic Edamame Mash and Creamy Lemon Sauce
💪 High Protein
Intermediate

Herb-Crusted Turkey Fillets with Rustic Edamame Mash and Creamy Lemon Sauce

An original high-protein recipe featuring pan-seared turkey fillets finished in the oven, served with a rustic edamame mash and a creamy yogurt, lemon, and mustard sauce. It balances texture, freshness, and satisfaction in a complete dish.

20 minPrep
25 minCook
45 minTotal
4Servings
High ProteinDiabetic-Friendly

Important notice: This recipe is not medical advice. Consult your healthcare professional.

Ingredients

Adjust servings
4
  • 600 g turkey fillet (cut en 4 porciones)
  • 300 g shelled edamame (descongelado si es congelado)
  • 180 g plain Greek yogurt (for the sauce)
  • 120 g cottage cheese (for the puree)
  • 30 ml olive oil (divided)
  • 9 g garlic (2 cloves chopped and 1 clove for the puree)
  • 4 g lemon zest (divided)
  • 30 ml lemon juice (divided)
  • 10 g Dijon mustard (for the sauce)
  • 15 g fresh parsley (chopped, divided)
  • 10 g chives (chopped)
  • 4 g smoked paprika (divided)
  • 2 g ground cumin
  • 35 g ground oats (for the crust ligera)
  • 80 ml chicken broth (for ajustar the puree)
  • 6 g salt (or to taste)
  • 2 g black pepper (or to taste)

Nutrition facts

per serving

397 kcal
Calories
49 g
Protein
15 g
Carbs
14 g
Fat
4 g
Fiber
11 g
Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

DairyMustardSoyGluten

Instructions

  1. 1

    Preheat the oven to 220 °C / 425 °F. Pat the turkey fillets dry with paper towels.

  2. 2

    In a small bowl, mix the ground oats, 1 teaspoon smoked paprika, ground cumin, half of the lemon zest, 2 tablespoons chopped parsley, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.

  3. 3

    Rub the turkey fillets with 1 tablespoon olive oil, 1 tablespoon lemon juice, and 2 minced garlic cloves. Press the oat and herb mixture onto both sides of the fillets to create a light crust.

  4. 4

    Heat an oven-safe skillet over medium-high heat. Add 1/2 tablespoon olive oil and sear the turkey fillets for 2 minutes per side.

  5. 5

    Transfer the skillet to the oven and bake the turkey fillets for 8 to 10 minutes at 220 °C / 425 °F, until cooked through. Remove and let rest for 5 minutes.

  6. 6

    While the turkey cooks, boil or steam the edamame for 4 to 5 minutes until tender. Drain well.

  7. 7

    Place the edamame in a processor or mash by hand with the cottage cheese, the remaining garlic clove, 1/2 tablespoon olive oil, chicken broth, the remaining 1/2 teaspoon smoked paprika, 1 tablespoon lemon juice, 1/4 teaspoon salt, and a little black pepper. Blend or mash into a rustic purée. Fold in half of the chives.

  8. 8

    In another bowl, mix the Greek yogurt, Dijon mustard, the remaining lemon zest, the rest of the chives, 1 tablespoon chopped parsley, and a pinch of salt until smooth and creamy.

  9. 9

    Serve a layer of rustic edamame mash on each plate, top with a turkey fillet, and finish with the creamy lemon sauce. Garnish with the remaining parsley if desired.

Chef tips

If you want a smoother mash, process the edamame a bit longer and add an extra tablespoon of broth. For even browning, do not move the turkey during the initial sear.

Substitutions

You can substitute the turkey with chicken breast. Cottage cheese can be replaced with thick ricotta, and chives with fresh dill. If you need a gluten-free version, use certified gluten-free oats.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

  • Illustrative image: Countertop blenderIllustrative image

    Ninja Professional BL610 Blender

    Smoothies, sauces and soups

    • Smoothies, sauces and soups
    • Easy-to-wash jar
    • Check the power and jar size
    View on Amazon
  • Illustrative image: Air fryerIllustrative image

    Cosori Pro LE 5 Qt Air Fryer

    Browning and baking with little oil

    • Browns food with very little oil
    • Handy for vegetables, chicken and reheating
    • Check the basket capacity
    View on Amazon
  • Illustrative image: Digital kitchen thermometerIllustrative image

    TempPro TP19H Digital Thermometer

    Checking doneness of meat and chicken

    • Checks doneness of meat and chicken
    • Quick reading
    • Clean the probe after each use
    View on Amazon

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