Fish-filled Peppers

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Fish-filled Peppers
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Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
412
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie412 kcal(20 %)
Protein29.34 g(30 %)
Fat14.73 g(13 %)
Carbohydrates43.56 g(29 %)
Sugar added0 g(0 %)
Roughage7.97 g(27 %)
Vitamin A1,781.9 mg(222,738 %)
Vitamin D0 μg(0 %)
Vitamin E4.55 mg(38 %)
Vitamin B₁0.46 mg(46 %)
Vitamin B₂0.59 mg(54 %)
Niacin12.99 mg(108 %)
Vitamin B₆1.09 mg(78 %)
Folate383.86 μg(128 %)
Pantothenic acid1.3 mg(22 %)
Biotin7.17 μg(16 %)
Vitamin B₁₂1.31 μg(44 %)
Vitamin C150.93 mg(159 %)
Potassium1,809.13 mg(45 %)
Calcium228.95 mg(23 %)
Magnesium223.74 mg(75 %)
Iron6.95 mg(46 %)
Iodine23.76 μg(12 %)
Zinc2.87 mg(36 %)
Saturated fatty acids2.59 g
Cholesterol189.73 mg
Author of this recipe:

Ingredients

for
4
Ingredients
4
1 ⅔ cups
Monkfish (cleaned and diced)
2
shallots (chopped)
2 cloves
garlic (chopped)
2 tablespoons
2 cups
Spinach (washed)
1 bunch
½ bunch
cup
3
freshly ground peppers
2 ¼ cups
How healthy are the main ingredients?
shallotgarlicolive oilSpinachBasilparsley

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.