Healthy Grilling

Grilled Salmon, Monkfish and Red Mullet Skewers

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Grilled Salmon, Monkfish and Red Mullet Skewers
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Health Score:
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 41 min.
Ready in
Calories:
246
calories
Calories

Healthy, because

Even smarter

Nutritional values

What do salmon, monkfish and red mullet have in common? Exactly, they're all sea fish. Unlike freshwater fish, sea creatures provide plenty of iodine. In addition, fish contains particularly high-quality protein, which is easily digestible and has a better bioavailability than protein from dairy products.

Prepare fresh fish as soon as possible after purchase. If necessary, you can unwrap it from foil or paper, place it in a glass or porcelain bowl and store it for 1 day in the coldest part of the fridge.

1 serving contains
(Percentage of daily recommendation)
Calorie246 kcal(12 %)
Protein32.01 g(33 %)
Fat11.16 g(10 %)
Carbohydrates4.8 g(3 %)
Sugar added0 g(0 %)
Roughage1.62 g(5 %)
Vitamin A67.59 mg(8,449 %)
Vitamin D0 μg(0 %)
Vitamin E0.4 mg(3 %)
Vitamin B₁0.15 mg(15 %)
Vitamin B₂0.19 mg(17 %)
Niacin8.58 mg(72 %)
Vitamin B₆0.59 mg(42 %)
Folate22.8 μg(8 %)
Pantothenic acid0.83 mg(14 %)
Biotin2.61 μg(6 %)
Vitamin B₁₂1.08 μg(36 %)
Vitamin C53.29 mg(56 %)
Potassium731.31 mg(18 %)
Calcium63.04 mg(6 %)
Magnesium56.05 mg(19 %)
Iron1.37 mg(9 %)
Iodine0.59 μg(0 %)
Zinc1.62 mg(20 %)
Saturated fatty acids1.69 g
Cholesterol148.66 mg

Ingredients

for
4
Ingredients
8 button Mushroom
8 raw shrimp (headless and shell)
8 Cherry tomatoes
1 green Bell pepper
1 Red Bell pepper
100 grams Monkfish
100 grams Salmon (without skin)
100 grams Red mullet fillets
30 milliliters olive oil
salt
freshly ground peppers
chopped parsley (for garnish)
How healthy are the main ingredients?
Salmonolive oilsaltparsley

Preparation steps

1.

Clean the mushrooms. Rinse the prawns and pat dry with paper towels. Rinse the cherry tomatoes. Rinse the peppers, cut in half, remove seeds and ribs and cut into large cubes. Rinse monkfish and salmon, pat dry and cut into cubes. Rinse the red mullet fillets, pat dry and cut into pieces.

2.

Soak 8 wooden skewers in lukewarm water for about 10 minutes, so they do not burn on the grill. Thread all prepared ingredients on the skewers and brush with olive oil. Cook on a preheated grill on all sides a total of about 6 minutes, then season with salt and pepper and garnish with chopped parsley.