Monkfish Skewers with Zucchini and Pineapple Compote
Nutritional values
(Percentage of daily recommendation)
| Calorie | 460 cal. | (22 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 65 g | (43 %) | ||
| Sugar added | 31 g | (124 %) | ||
| Roughage | 4.4 g | (15 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 11.2 μg | (19 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.9 mg | (66 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 37 μg | (12 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 5.6 μg | (12 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 63 mg | (66 %) | ||
| Potassium | 996 mg | (25 %) | ||
| Calcium | 95 mg | (10 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 43 μg | (22 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 260 mg | |||
| Cholesterol | 38 mg | |||
| Complete sugar | 65 g |
Ingredients
- Ingredients
- 1 ripe Pineapple (700 grams)
- 2 shallots
- 150 milliliters apple cider vinegar
- 1 pinch Chili powder
- 1 pinch ground Star anise
- ½ tsp Curry powder
- 125 grams sugar
- 600 grams Monkfish (ready to cook, skinless)
- 2 Tbsps Lime juice
- 1 Zucchini
- salt
- freshly ground peppers
- olive oil
- Dill (for garnish)
Preparation steps
Peel the pineapple thoroughly. Cut into quarters lengthwise, remove the hard stalk and cut into small cubes. Peel the shallots, chop finely and bring to a boil in a pot with the the pineapple, vinegar, spices and sugar. Simmer 15-20 minutes over medium heat.
In the meantime, rinse the fish, pat dry and cut into 2.5 cm (approximately 3/4 inch) cubes. Rinse zucchini, trim and cut into 0.8 cm (approximately 1/2-inch) thick slices. Sprinkle fish cubes with lime juice and alternately thread with the zucchini slices on wooden skewers. Season with salt and pepper, drizzle with a little oil and fry until golden brown on all sides in a hot grill pan. Reduce the heat and cook the fish until translucent.
Season pineapple compote to taste, transfer to plates, place the skewers on top and serve garnished with dill.
