Monkfish with Ginger, Spinach, Oranges and Tomato Sauce
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
269
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 269 cal. | (13 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 3.1 g | (10 %) |
more nutritional values
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 9.8 mg | (82 %) | ||
| Vitamin K | 391.5 μg | (653 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.6 mg | (72 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 189 μg | (63 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 13.8 μg | (31 %) | ||
| Vitamin B₁₂ | 3.1 μg | (103 %) | ||
| Vitamin C | 80 mg | (84 %) | ||
| Potassium | 1,166 mg | (29 %) | ||
| Calcium | 168 mg | (17 %) | ||
| Magnesium | 126 mg | (42 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 54 μg | (27 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 280 mg | |||
| Cholesterol | 43 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 150 milliliters Orange juice
- 70 milliliters fish stock
- 250 grams lumpy Tomatoes
- 2 Tbsps honey
- 2 Tbsps Fish sauce
- cayenne pepper
- 600 grams Monkfish (ready to cook)
- Sea salt
- 4 Tbsps vegetable oil
- 400 grams fresh young Spinach
- 1 tsp ginger (cut into matchsticks)
Preparation steps
1.
For the sauce, bring the fish stock to a boil with the orange juice. Add the tomatoes and simmer for about 20 minutes. Then puree and season with honey, fish sauce and cayenne pepper.
2.
Rinse the fish, pat dry and cut into 6 medallions. Season with salt and sear briefly on all sides in 2 tablespoons of hot oil. Remove from pan and place in a baking dish. Spread on the sauce and finish cooking under the broiler for about 4-5 minutes, watching carefully.
3.
Rinse the spinach, pick the leaves and blanch in salted water, then rinse and drain. Place the ginger in the remaining oil and cook with the spinach. Season with fish sauce and arrange on plates. Place the monkfish on top and serve with the remaining sauce.
