Monkfish Skewers with Mango Salad
(0 votes)
(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 35 min.
Ready in
Calories:
334
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 334 cal. | (16 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3.1 g | (10 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 2.5 μg | (13 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 17.8 μg | (30 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.9 mg | (58 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 65 μg | (22 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 6.1 μg | (14 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 58 mg | (61 %) | ||
| Potassium | 630 mg | (16 %) | ||
| Calcium | 92 mg | (9 %) | ||
| Magnesium | 70 mg | (23 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 36 μg | (18 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 2.9 g | |||
| Uric acid | 197 mg | |||
| Cholesterol | 31 mg | |||
| Complete sugar | 17 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 Mango
- 4 scallions
- 1 handful Dandelion greens
- 4 Tbsps Lime juice
- ½ tsp brown sugar
- 1 tsp freshly grated ginger
- 3 Tbsps sesame oil
- salt
- cayenne pepper
- 500 grams Monkfish
- 4 stems Lemongrass
- 1 chili pepper
- 1 garlic clove
- 4 Tbsps olive oil
- soy sauce
- 1 Tbsp chopped fresh cilantro
Preparation steps
1.
Peel the mango, cut the flesh from the core and cut into strips. Rinse, trim and slice the scallions. Rinse the greens, trim and tear into small pieces if necessary. Mix the lime juice with the sugar, ginger and oil and season with salt and cayenne pepper.
2.
Rinse the monkfish, pat dry and cut into 12 medallions. Thread onto the lemongrass stalks. Rinse, trim and chop the chile pepper. Peel the garlic, finely chop and mix with the garlic and the oil. Brush onto the skewers and cook in a pan for 5 minutes, turning occasionally and basting until golden brown. Drizzle with a little soy sauce.
3.
Combine the mango, cilantro and dandelion greens and transfer to plates. Serve with the monkfish skewers.
