Monkfish Skewers with Bulgur Salad

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Monkfish Skewers with Bulgur Salad
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Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
255
calories
Calories

Nutritional values

1 skewer contains
(Percentage of daily recommendation)
Calorie255 cal.(12 %)
Protein15 g(15 %)
Fat12 g(10 %)
Carbohydrates21 g(14 %)
Sugar added0 g(0 %)
Roughage3.8 g(13 %)
Vitamin A0.1 mg(13 %)
Vitamin D1.5 μg(8 %)
Vitamin E2.7 mg(23 %)
Vitamin K22.4 μg(37 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin5.2 mg(43 %)
Vitamin B₆0.3 mg(21 %)
Folate38 μg(13 %)
Pantothenic acid0.6 mg(10 %)
Biotin5 μg(11 %)
Vitamin B₁₂1.5 μg(50 %)
Vitamin C19 mg(20 %)
Potassium434 mg(11 %)
Calcium57 mg(6 %)
Magnesium69 mg(23 %)
Iron1.9 mg(13 %)
Iodine22 μg(11 %)
Zinc1.4 mg(18 %)
Saturated fatty acids1.8 g
Uric acid126 mg
Cholesterol19 mg
Complete sugar3 g

Ingredients

for
8
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)
How healthy are the main ingredients?
olive oilolive oilparsleygarlic cloveonionsalt

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.