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Monkfish on a Bed of Capers, Lemon and Tomato
(1 vote)
Health Score:
79 / 100
Difficulty:
easy
Preparation:
20 min.
Preparation
ready in 45 mins
Calories:
374
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 374 cal. | (18 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.4 g | (11 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 4 μg | (20 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 7.2 μg | (12 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9.7 mg | (81 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 47 μg | (16 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 7 μg | (16 %) | ||
| Vitamin B₁₂ | 4 μg | (133 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 968 mg | (24 %) | ||
| Calcium | 103 mg | (10 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 60 μg | (30 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 297 mg | |||
| Cholesterol | 50 mg | |||
| Complete sugar | 23 g |
Author of this recipe:
EAT-SMARTER
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Ingredients
for
4
- Ingredients
- 800 grams Monkfish
- 2 lemons
- 80 grams dried Tomatoes
- 400 grams Pearl onion
- 4 garlic cloves
- 50 grams golden raisin
- 2 Tbsps Caper
- 2 bay leaves
- Sea salt
- freshly ground black peppers
- 4 Tbsps olive oil
- 100 milliliters dry white wine
Preparation steps
1.
Preheat the oven to 180°C (approximately 350°F).
2.
Rinse the monkfish, pat dry, and cut into four equal pieces. Remove the zest from 1 lemon and squeeze the juice. Cut the other lemon into slices. Cut the tomatoes coarsely. Peel the onions and garlic and cut into halves or quarters.
Make a bed of the lemon zest, lemon slices, tomatoes, onions, garlic, raisins, capers and bay leaves in an ovenproof baking dish. Place the monkfish on top of this bed and season with salt and pepper. Drizzle the fish with lemon juice, olive oil, and a little white wine. Bake for about 25 minutes.
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