Braised Monkfish on Tomato Olive Vegetable
(0 votes)
(0 votes)
Health Score:
85 / 100
Difficulty:
advanced
Difficulty
Preparation:
50 min.
Preparation
Calories:
298
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 298 cal. | (14 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 2.6 g | (9 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 4.5 μg | (23 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 22.5 μg | (38 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10.7 mg | (89 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 76 μg | (25 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 8.9 μg | (20 %) | ||
| Vitamin B₁₂ | 4.5 μg | (150 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 913 mg | (23 %) | ||
| Calcium | 82 mg | (8 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 64 μg | (32 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 316 mg | |||
| Cholesterol | 56 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 can Tomatoes
- 100 grams shallots
- 4 garlic cloves
- 4 Tbsps olive oil
- 60 grams black olives
- 2 tsps fennel seeds
- Salt, peppers
- sugar
- 4 sprigs flat leaf parsley
- 900 grams kitchen ready Monkfish
- Juice of half lemons
- 1 bay leaf
Preparation steps
1.
Drain the tomatoes in a sieve, collecting the juice. Dice the tomatoes coarsely. Peel the shallots and finely dice. Peel and halve the garlic.
2.
Heat the oil in a roasting pan and saute the shallots and garlic for 2 minutes over medium heat. Add the tomatoes, juice, olives, fennel seed, salt and pepper and1 pinch sugar. Cook uncovered for 10 minutes. Remove the parsley leaves and cut into fine strips.
3.
Season the monkfish with salt, pepper and lemon juice and place with the bay leaf on the tomato mixture in the roasting pan. Bake in preheated oven at 160°C (approximately 325°F) for 20-25 minutes, turning the fish carefully several times.
4.
Serve the fish with the tomato sauce, garnishing with chopped parsley. Serve with crusty bread.
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