Monkfish and Sauteed Artichokes
(0 votes)
(0 votes)
Health Score:
69 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
669
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 669 cal. | (32 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 50 g | (43 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 35.9 g | (120 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 4.6 μg | (23 %) | ||
| Vitamin E | 8.2 mg | (68 %) | ||
| Vitamin K | 6.6 μg | (11 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 16.2 mg | (135 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 240 μg | (80 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 23.6 μg | (52 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 1,706 mg | (43 %) | ||
| Calcium | 216 mg | (22 %) | ||
| Magnesium | 142 mg | (47 %) | ||
| Iron | 6.2 mg | (41 %) | ||
| Iodine | 59 μg | (30 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 16.9 g | |||
| Uric acid | 494 mg | |||
| Cholesterol | 67 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Monkfish (200 grams or 7 ounces each)
- 4 small Artichoke
- 3 Tbsps Garlic oil
- 200 grams fresh Porcini mushroom
- 150 grams Bacon
- 100 milliliters fish stock
- 100 milliliters white wine
- juiced lemons
- 2 Tbsps Pastry flour
- 3 Tbsps vegetable oil
- 4 Tbsps chopped Basil
- salt
- freshly ground peppers
Preparation steps
1.
Rinse and pat dry mushrooms. Remove stalk and slice.
2.
Rinse artichokes, remove outer leaves, cut leaf tips and stem with scissors. Cut artichokes, scrape out marrow, cut into wedges and sprinkle with lemon juice. Heat garlic oil in a pan and cook artichokes for about 4 minutes. Add bacon and mushrooms, then deglaze with fish stock and white wine. Season with salt and pepper.
Rinse monkfish, drizzle with lemon juice and season with salt. Dredge monkfish in flour. Heat oil in a pan and cook monkfish on both sides, about 4-5 minutes, until golden brown.
3.
Serve monkfish with artichokes, garnished with basil.
