Monkfish Skewers with Bulgur Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 255 cal. | (12 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.8 g | (13 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 22.4 μg | (37 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 38 μg | (13 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 5 μg | (11 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 434 mg | (11 %) | ||
| Calcium | 57 mg | (6 %) | ||
| Magnesium | 69 mg | (23 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 126 mg | |||
| Cholesterol | 19 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 600 grams Monkfish
- 2 garlic cloves
- 3 Tbsps lemon juice
- 1 Tbsp chopped, mixed Fresh herbs
- 5 Tbsps olive oil
- 2 Red onions
- salt
- freshly ground peppers
- For the bulgur salad
- 200 grams Bulgur
- 300 milliliters Vegetable broth
- 4 Tomatoes
- ½ bunch scallions
- 3 garlic cloves
- 1 tsp ground coriander
- 4 Tbsps olive oil
- 3 Tbsps White vinegar
- salt
- freshly ground peppers
- 1 bunch parsley (Leaves finely chopped)
Preparation steps
Mix bulgur and vegetable broth in a saucepan, bring to a boil, cover and let soak for 15 minutes.
Rinse tomatoes, cut in half, remove seeds and cut into slices or cubes.
Trim scallions, rinse and cut into thin rings. Peel garlic and chop finely.
Mix in the vegetables. Season with coriander, salt and pepper. Add oil, vinegar and 1/2 cup of hot water and mix bulgur with vegetables and parsley in a bowl.
Rinse fish, pat dry and cut into bite-size cubes. Peel garlic and squeeze through the press, then mix with lemon juice, herbs and 3 tablespoons of oil. Coat fish pieces in the marinade and marinate for about 20 minutes.
Peel the onions and cut lengthwise into columns. Alternately thread onions and fish on 8 skewers and season with salt and pepper. Heat remaining oil in a pan and cook the skewers on all sides 5-7 minutes.
Serve the skewers on plates with bulgur salad.
