French Seafood Skillet
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
475
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 475 cal. | (23 %) | ||
| Protein | 52 g | (53 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1 g | (3 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 7.9 μg | (40 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 23.2 μg | (39 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 23.9 mg | (199 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 56 μg | (19 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 6.9 μg | (15 %) | ||
| Vitamin B₁₂ | 8.2 μg | (273 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 1,023 mg | (26 %) | ||
| Calcium | 118 mg | (12 %) | ||
| Magnesium | 128 mg | (43 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 97 μg | (49 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 6.5 g | |||
| Uric acid | 439 mg | |||
| Cholesterol | 149 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
In a large 28cm frying pan, heat the olive oil over a medium heat and fry the red and yellow pepper for 5 minutes stirring occasionally.
2.
Add the garlic and continue to cook for a further 2 minutes.
3.
Add the tomatoes and seasoning and cook for a further 3-4 minutes until soft.
4.
Add the monkfish and tuna to the pan and saute for 3-4 minutes.
5.
Cover the fish and vegetables with the stock and bring to the boil, then reduce to a simmer. Simmer for
6.
10-12 minutes until the fish is just cooked and springy to the touch.
7.
Remove from the heat and stir in the lemon juice and season to taste. Sprinkle with the chopped parsley before serving.
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