This meatless schnitzel covers more than half your daily requirement of vitamin D. This fat-soluble vitamin is responsible for calcium and phosphate metabolism and tooth and bone formation.
Serve this with a whole wheat baguette for added fiber.
(Percentage of daily recommendation)
|Calorie||240 kcal||(11 %)|
|Protein||22 g||(22 %)|
|Fat||12 g||(10 %)|
|Carbohydrates||6 g||(4 %)|
|Sugar added||0 g||(0 %)|
|Roughage||1.5 g||(5 %)|
|Vitamin A||0.2 mg||(25 %)|
|Vitamin D||2.8 μg||(14 %)|
|Vitamin E||3.7 mg||(31 %)|
|Vitamin B₁||0.1 mg||(10 %)|
|Vitamin B₂||0.1 mg||(9 %)|
|Niacin||6.5 mg||(54 %)|
|Vitamin B₆||0.3 mg||(21 %)|
|Folate||63 μg||(21 %)|
|Pantothenic acid||0.7 mg||(12 %)|
|Biotin||7.6 μg||(17 %)|
|Vitamin B₁₂||2.8 μg||(93 %)|
|Vitamin C||39 mg||(41 %)|
|Potassium||654 mg||(16 %)|
|Calcium||68 mg||(7 %)|
|Magnesium||62 mg||(21 %)|
|Iron||1.4 mg||(9 %)|
|Iodine||19 μg||(10 %)|
|Zinc||0.8 mg||(10 %)|
|Saturated fatty acids||1.9 g|
|Uric acid||199 mg|
Rinse tomatoes, cut in half and squeeze out the seeds.
Drain the capers and chop coarsely.
Peel shallot and chop very finely. Rinse the parsley, shake dry, pluck off the leaves and chop coarsely. Squeeze lemon and orange separately.
Rinse monkfish, pat dry and cut into 2 cm (approximately 3/4-inch) thick slices. Cover the cutlets with plastic wrap and flatten slightly with a meat mallet or pan. Crush coriander seeds and peppercorns coarsely in a mortar.
Coat slices of fish in the spices.
Heat the oil in a skillet and fry the fish slices on each side over high heat for 1 minute. Remove. Season to taste with a little salt and lemon juice.
Add tomatoes and shallot to the skillet and cook for 30 seconds while stirring.
Stir in 50 ml (approximately 3 1/2 tablespoons) of orange juice and the white wine.
Add capers, bring to a boil and cook for 3 minutes over high heat. Add fish and parsley to the skillet and heat briefly. Season with salt and pepper and serve immediately.