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Monkfish Skewers with Bulgur Salad

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Monkfish Skewers with Bulgur Salad
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
267
calories
Calories
0
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Nutritional values

1 skewer contains
(Percentage of daily recommendation)
Calorie267 kcal(13 %)
Protein16.22 g(17 %)
Fat17.53 g(15 %)
Carbohydrates12.63 g(8 %)
Sugar added0 g(0 %)
Roughage2.95 g(10 %)
Vitamin A112.53 mg(14,066 %)
Vitamin D0 μg(0 %)
Vitamin E0.42 mg(4 %)
Vitamin B₁0.09 mg(9 %)
Vitamin B₂0.1 mg(9 %)
Niacin5.72 mg(48 %)
Vitamin B₆0.35 mg(25 %)
Folate38.48 μg(13 %)
Pantothenic acid0.35 mg(6 %)
Biotin3.97 μg(9 %)
Vitamin B₁₂0.78 μg(26 %)
Vitamin C22.34 mg(24 %)
Potassium660.18 mg(17 %)
Calcium41.38 mg(4 %)
Magnesium43.21 mg(14 %)
Iron1.24 mg(8 %)
Iodine0.86 μg(0 %)
Zinc0.81 mg(10 %)
Saturated fatty acids2.15 g
Cholesterol24 mg
Author of this recipe:

Ingredients

for
8
skewers
600 grams
2
3 tablespoons
1 tablespoon
chopped, mixed Fresh herbs
5 tablespoons
2
Red Onions
freshly ground Pepper
For the bulgur salad
200 grams
300 milliliters
4
½ bunch
3
1 teaspoon
4 tablespoons
3 tablespoons
freshly ground Pepper
1 bunch
Parsley (Leaves finely chopped)

Preparation steps

1.

Mix bulgur and vegetable broth in a saucepan, bring to a boil, cover and let soak for 15 minutes.

2.

Rinse tomatoes, cut in half, remove seeds and cut into slices or cubes.

3.

Trim scallions, rinse and cut into thin rings. Peel garlic and chop finely.

4.

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.

5.

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.

6.

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.

7.

Serve the skewers on plates with bulgur salad.

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