Fried Monkfish on Savoy
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(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
475
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 475 cal. | (23 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.9 g | (23 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.5 μg | (13 %) | ||
| Vitamin E | 8.3 mg | (69 %) | ||
| Vitamin K | 10.3 μg | (17 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 12.6 mg | (105 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 90 μg | (30 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 4.3 μg | (10 %) | ||
| Vitamin B₁₂ | 2.6 μg | (87 %) | ||
| Vitamin C | 137 mg | (144 %) | ||
| Potassium | 1,289 mg | (32 %) | ||
| Calcium | 195 mg | (20 %) | ||
| Magnesium | 96 mg | (32 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 40 μg | (20 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 7.9 g | |||
| Uric acid | 300 mg | |||
| Cholesterol | 79 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 220 grams Monkfish (ready to cook)
- 2 medium potatoes
- 400 grams Savoy cabbage
- 1 tsp fresh thyme (chopped)
- 1 tsp ginger (chopped)
- salt
- freshly ground peppers
- 1 tsp Curry
- 50 milliliters Whipped cream
- 50 milliliters Vegetable broth
- 3 Tbsps olive oil
- 100 grams smoked ham
Preparation steps
1.
Cut monkfish into 6 equal-sized medallions.
2.
Peel potatoes and cut into about 1 cm (approximately 0.5 inch) cubes.
3.
Rinse savoy, core and cut into thin strips.
4.
Heat 1 tablespoon of oil in a pan and sauté bacon. Add cabbage, potatoes, curry powder and ginger, saute briefly. Deglaze pan with cream and vegetable broth, simmer, covered, for about 10 minutes.
5.
Heat remaining oil in a pan and saute monkfish for 1-2 minutes on both sides until golden brown. Season with salt and pepper, remove from heat.
6.
Season savoy mixture with thyme, salt, pepper and nutmeg. Arrange on plates, top with monkfish and serve immediately.
