Monkfish Skewers with Turmeric and Mint

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Monkfish Skewers with Turmeric and Mint
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Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 2 h. 50 min.
Ready in
Calories:
454
calories
Calories

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.

1 each contains
(Percentage of daily recommendation)
Calorie454 cal.(22 %)
Protein26 g(27 %)
Fat14 g(12 %)
Carbohydrates54 g(36 %)
Sugar added0 g(0 %)
Roughage2.2 g(7 %)
Vitamin A0.1 mg(13 %)
Vitamin D2.6 μg(13 %)
Vitamin E1.9 mg(16 %)
Vitamin K4.9 μg(8 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin7.7 mg(64 %)
Vitamin B₆0.3 mg(21 %)
Folate31 μg(10 %)
Pantothenic acid0.8 mg(13 %)
Biotin6 μg(13 %)
Vitamin B₁₂2.5 μg(83 %)
Vitamin C10 mg(11 %)
Potassium441 mg(11 %)
Calcium64 mg(6 %)
Magnesium75 mg(25 %)
Iron1.2 mg(8 %)
Iodine39 μg(20 %)
Zinc1 mg(13 %)
Saturated fatty acids5.8 g
Uric acid233 mg
Cholesterol51 mg
Complete sugar2 g

Ingredients

for
4
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)
How healthy are the main ingredients?
Basmati ricesesame oilmintonionlemonTurmeric

Preparation steps

1.

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.

2.

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.

3.

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.