Monkfish Skewers with Lemon and Mint Marinade
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 30 min.
Preparation
Calories:
313
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 313 cal. | (15 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.1 g | (14 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 5.6 μg | (28 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin K | 30.5 μg | (51 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 13.6 mg | (113 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 106 μg | (35 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 20 μg | (44 %) | ||
| Vitamin B₁₂ | 4 μg | (133 %) | ||
| Vitamin C | 140 mg | (147 %) | ||
| Potassium | 1,020 mg | (26 %) | ||
| Calcium | 73 mg | (7 %) | ||
| Magnesium | 92 mg | (31 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 70 μg | (35 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 323 mg | |||
| Cholesterol | 50 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 800 grams Monkfish
- 1 bunch mint
- 2 lemons
- salt
- freshly ground peppers
- 2 Red Bell pepper
- 16 chestnut mushrooms or button Mushroom
- 6 Tbsps olive oil
Preparation steps
1.
Rinse monkfish fillets, pat dry and cut into 24 equal-sized cubes. Rinse mint, chop and mix in a bowl with lemon juice and season with salt and pepper. Add fish cubes to the bowl and marinate for 1 hour.
2.
Rinse bell peppers, cut in half, remove seeds and ribs and cut into 3 cm (approximately 1 inch) squares and then blanch in a pot of boiling salted water for about 2 minutes. Trim mushrooms. Alternately stick fish cubes on skewers with bell peppers and mushrooms Heat olive oil in a pan and fry skewers on all sides for approximately 8 minutes. Serve while warm.
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