Mediterranean Monkfish Tail Fillet
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(0 votes)
Health Score:
89 / 100
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
Calories:
228
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 228 cal. | (11 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.8 g | (19 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 3.9 μg | (20 %) | ||
| Vitamin E | 6.9 mg | (58 %) | ||
| Vitamin K | 25.5 μg | (43 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.7 mg | (89 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 165 μg | (55 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 17.2 μg | (38 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 178 mg | (187 %) | ||
| Potassium | 1,271 mg | (32 %) | ||
| Calcium | 92 mg | (9 %) | ||
| Magnesium | 107 mg | (36 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 59 μg | (30 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 0.7 g | |||
| Uric acid | 298 mg | |||
| Cholesterol | 49 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 red Bell pepper (deseeded and chopped)
- 1 yellow Bell pepper (deseeded and chopped)
- 2 cloves garlic cloves (finely chopped)
- 2 red chili peppers (deseeded and finely chopped)
- 28 ozs Monkfish (cut into large pieces)
- ½ cup white wine
- 2 Tbsps Sage (roughly chopped)
- 12 cherry Tomatoes
- 1 lemon (juiced)
- 8 black Olives
Preparation steps
1.
Heat 2 tablespoons of the oil in a small pan and gently cook the red bell pepper until soft. Season with salt and pepper, pass through a fine sieve and set aside.
2.
Repeat this process with the yellow pepper.
3.
Heat the oven to 200ºC (180º fan) 400ºF, gas 6. Heat the remaining oil in an ovenproof frying pan (skillet) and gently cook the garlic and chilli for 2 minutes.
4.
Add the fish to the pan, lightly sear on all sides then pour over the wine and season with salt and freshly ground black pepper.
5.
Add the sage and tomatoes to the pan, baste in the juices then place the pan in the oven and roast for 10-15 minutes or until the fish is coked through. Baste the fish twice during the cooking.
6.
Squeeze the lemon juice over the fish and serve on warmed plates with the olives alongside and the lemon juice squeezed over.
