Monkfish and Tomato Bake
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 2 h. 50 min.
Ready in
Calories:
299
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 299 cal. | (14 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.8 g | (6 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 19.3 μg | (32 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 5 mg | (42 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 55 μg | (18 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 6.8 μg | (15 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 519 mg | (13 %) | ||
| Calcium | 39 mg | (4 %) | ||
| Magnesium | 45 mg | (15 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 143 mg | |||
| Cholesterol | 25 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 red chili peppers (finely chopped)
- 2 garlic cloves (finely chopped)
- 6 Tbsps olive oil
- 14 ozs Monkfish (ready-to-eat, on the bone, skinless)
- 3 cups cherry Tomatoes (stalks left on if desired)
- 0.333 cup black Olives (in oil)
- ¼ cup olive oil (to grease the dish)
- Sea salt
Preparation steps
1.
Mix together the chilli, garlic and oil and season with roughly ground black pepper. Drizzle the fish with the marinade, cover and marinate in the fridge for two hours.
2.
Heat the oven to 200°C (180°C in a fan oven), 400°F, gas 6.
3.
Place the tomatoes and the olives in an oven-proof dish and drizzle with the oil.
4.
Remove the fish from the marinade and place on top of the tomatoes. Drizzle with the remaining marinade, season well with sea salt and cook for 25-30 minutes.
