Monkfish Skewers with Mango Salad

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Monkfish Skewers with Mango Salad
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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)
Calorie334 cal.(16 %)
Protein21 g(21 %)
Fat19 g(16 %)
Carbohydrates18 g(12 %)
Sugar added1 g(4 %)
Roughage3.1 g(10 %)
Vitamin A0.4 mg(50 %)
Vitamin D2.5 μg(13 %)
Vitamin E3.9 mg(33 %)
Vitamin K17.8 μg(30 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin6.9 mg(58 %)
Vitamin B₆0.4 mg(29 %)
Folate65 μg(22 %)
Pantothenic acid0.6 mg(10 %)
Biotin6.1 μg(14 %)
Vitamin B₁₂2.5 μg(83 %)
Vitamin C58 mg(61 %)
Potassium630 mg(16 %)
Calcium92 mg(9 %)
Magnesium70 mg(23 %)
Iron1.7 mg(11 %)
Iodine36 μg(18 %)
Zinc1.2 mg(15 %)
Saturated fatty acids2.9 g
Uric acid197 mg
Cholesterol31 mg
Complete sugar17 g

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
How healthy are the main ingredients?
olive oilsesame oilsugargingerMangosalt

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.