Fish-filled Peppers
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
472
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 472 cal. | (22 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 62 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.1 g | (20 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 8 mg | (67 %) | ||
| Vitamin K | 77.6 μg | (129 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.5 mg | (71 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 183 μg | (61 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 21 μg | (47 %) | ||
| Vitamin B₁₂ | 2.4 μg | (80 %) | ||
| Vitamin C | 247 mg | (260 %) | ||
| Potassium | 827 mg | (21 %) | ||
| Calcium | 107 mg | (11 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 34 μg | (17 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 223 mg | |||
| Cholesterol | 261 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 red Bell pepper
- 1 ⅔ cups Monkfish (cleaned and diced)
- 2 shallots (chopped)
- 2 cloves garlic cloves (chopped)
- 2 Tbsps olive oil
- 2 cups Spinach (washed)
- 1 bunch Basil
- ½ bunch parsley
- ⅞ cup Vegetable broth
- 3 egg yolks
- salt
- freshly ground peppers
- 2 ¼ cups Rice
Preparation steps
1.
Wash the bell peppers, cut off the top of each one to make a lid and remove the cores. Blanch the bell peppers and their lids in boiling, salted water for 3 minutes, then refresh in cold water and drain.
2.
Steam the rice according to the package instructions.
3.
Pick the basil leaves from their stalks, reserve a few to garnish and chop the rest. Pick off and chop the parsley leaves.
4.
Heat the oil and saute the shallots and garlic until translucent. Add the spinach, basil and parsley and cook until the spinach wilts. Then mix in the monkfish, season with salt and pepper and remove from the heat. Drain in a sieve and squeeze lightly, catching the liquid.
5.
Stuff the bell peppers with the fish and spinach stuffing, put on the lids and stand in an ovenproof dish. Add half of the vegetable broth and cook in an oven preheated to 180°C (160° fan) | 350F | gas 4 for about 15 minutes, until done.
6.
Meanwhile beat the spinach liquid with the rest of the broth and the egg yolks over hot water until light and foamy. Season to taste with salt and pepper.
7.
Put the stuffed bell peppers on warmed plates, add rice and herb foam and serve garnished with basil.
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