Linguine with Monkfish
(3 votes)
(3 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
600
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 600 cal. | (29 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 82 g | (55 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 9.7 g | (32 %) |
more nutritional values
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 2.5 μg | (13 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 33 μg | (55 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 11.7 mg | (98 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 103 μg | (34 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 11.7 μg | (26 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 86 mg | (91 %) | ||
| Potassium | 1,096 mg | (27 %) | ||
| Calcium | 109 mg | (11 %) | ||
| Magnesium | 137 mg | (46 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 40 μg | (20 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 278 mg | |||
| Cholesterol | 31 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 400 grams Linguine (flat spaghetti)
- salt
- 2 tsps sesame oil
- 500 grams Monkfish
- 2 carrots
- 2 small Zucchini
- 1 red Bell pepper
- 3 shallots
- 2 garlic cloves
- 3 Tbsps Corn oil
- 2 Tbsps Fish sauce
- 2 Tbsps soy sauce
- 2 Tbsps Vinegar
- 1 tsp cane sugar
Preparation steps
1.
Cook pasta in plenty of boiling salted water until al dente. Drain,and mix with sesame oil in a bowl.
2.
Rinse monkfish, pat dry and cut into bite-sized pieces. Rinse and peel carrots. Rinse zucchini. Rinse and halve bell pepper, remove seeds and ribs. Julienne all vegetables. Peel shallots and garlic peel, cut into slices.
3.
Heat 2 tablespoons of oil in a pan and cook fish for 2 minutes, stirring. Remove from pan and season with fish sauce. Add the rest of oil to the pan and saute shallots and garlic until soft. Add carrots, zucchini and pepper and stir-fry for 4 minutes.
4.
Mix soy sauce with vinegar and sugar. Add pasta and 1 cup of water and mix well. Add fish pieces and heat through. Arrange on plates and serve.
