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Monkfish cutlets with tomatoes
(0 votes)
Health Score:
84 / 100
Difficulty:
easy
Preparation:
35 min.
Preparation
Calories:
712
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 712 cal. | (34 %) | ||
| Protein | 54 g | (55 %) | ||
| Fat | 50 g | (43 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.3 g | (8 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 6.1 μg | (31 %) | ||
| Vitamin E | 6.8 mg | (57 %) | ||
| Vitamin K | 21.5 μg | (36 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 14.8 mg | (123 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 113 μg | (38 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 24.3 μg | (54 %) | ||
| Vitamin B₁₂ | 6 μg | (200 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 1,015 mg | (25 %) | ||
| Calcium | 685 mg | (69 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 102 μg | (51 %) | ||
| Zinc | 5.1 mg | (64 %) | ||
| Saturated fatty acids | 22.6 g | |||
| Uric acid | 293 mg | |||
| Cholesterol | 342 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
2
- Ingredients
- 400 grams Monkfish (small serving pieces)
- 2 Tbsps lemon juice
- salt
- freshly ground peppers
- 1 Tbsp Pastry flour
- 2 eggs
- 100 grams Parmesan (grated)
- 1 tsp chopped Fresh herbs (Thyme, oregano, parsley)
- 3 Tbsps olive oil
- 2 Tbsps butter
- 3 Tomatoes (peeled, cored and diced)
- Lemon wedge (for garnishing)
- Fresh herbs (for garnishing)
Preparation steps
1.
Drizzle fish pieces with lemon juice, season with salt and pepper and coat with flour.
2.
Whisk eggs with cheese and herbs. Dip fish into egg mixture.
3.
Heat olive oil and butter in a pan and cook fish pieces until golden. Arrange on warmed plates. Heat remaining oil in a pan and saute tomatoes to a few minutes. Spread over fish.
4.
Garnish with lemon wedges and herbs, serve.
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