Monkfish Skewers with Turmeric and Mint
Healthy, because
Even smarter
Nutritional values
These monkfish skewers are packed with lean protein but low in fat and calories.
Serve these skewers with a side of brown rice for added fiber and a simple side salad.
(Percentage of daily recommendation)
| Calorie | 454 cal. | (22 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 54 g | (36 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.2 g | (7 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 4.9 μg | (8 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 7.7 mg | (64 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 31 μg | (10 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 6 μg | (13 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 441 mg | (11 %) | ||
| Calcium | 64 mg | (6 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 39 μg | (20 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 5.8 g | |||
| Uric acid | 233 mg | |||
| Cholesterol | 51 mg | |||
| Complete sugar | 2 g |
Ingredients
- Ingredients
- 18 ozs Monkfish (boneless)
- 1 red onion
- 1 small red chili pepper
- 4 sprigs mint
- ½ lemon (juiced)
- 2 Tbsps Asian Fish sauce
- ½ tsp Turmeric (ground)
- 2 Tbsps sesame oil
- 2 Tbsps clarified butter
- 10 ozs Basmati rice
- salt
- fresh mint (for garnish)
Preparation steps
Rinse the monkfish fillets, pat dry with kitchen towels and cut into cubes. Peel the red onion and separate into small cubes. Rinse, trim and chop the chile pepper. Rinse the mint, shake dry and chop the leaves. Mix the fish in a bowl with the onion, chile pepper, mint, lemon juice, fish sauce, turmeric and sesame oil. Cover and marinate for about 2 hours in the refrigerator.
Meanwhile, add the clarified butter in a saucepan and sauté the rice in it while stirring. Add enough water to deglaze until the rice is covered. Season with salt, bring to a boil, cover and cook on a low temperature for about 15 minutes. Remove from heat and let soak for another 5 minutes.
Put the fish pieces on wooden skewers. Heat a non-stick pan without oil and cook the skewers over medium-high heat on all sides for 6-8 minutes total. Serve the rice in bowls and place the skewers on top. Garnish with fresh mint.
