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Monkfish Skewers with Turmeric and Mint

Monkfish Skewers with Turmeric and Mint

20 min., ready in 2 h. 50 min.
Time:
454
calories
Calories:
Health Score:
89 / 100
Ingredientsfor  
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
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.

Nutritional values
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 %)
Healthy, because

Healthy, because

These monkfish skewers are packed with lean protein but low in fat and calories.

Even smarter

Even smarter

Serve these skewers with a side of brown rice for added fiber and a simple side salad.

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