Monkfish with Mediterranean Vegetables
Healthy, because
Even smarter
Nutritional values
The peppers in this dish are brimming with vitamin A, which supports healthy eyesight and skin, as well as immune-boosting vitamin C. The monkfish is filled is a great source of protein and iodine, which contributes to the normal functioning of the thyroid gland and is important for many metabolic processes.
Garnish this dish with fresh dill or parsley and a squeeze of lemon.
(Percentage of daily recommendation)
| Calorie | 240 cal. | (11 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 7 mg | (58 %) | ||
| Vitamin K | 34.4 μg | (57 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.2 mg | (77 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 118 μg | (39 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 10.5 μg | (23 %) | ||
| Vitamin B₁₂ | 3.4 μg | (113 %) | ||
| Vitamin C | 202 mg | (213 %) | ||
| Potassium | 920 mg | (23 %) | ||
| Calcium | 93 mg | (9 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 50 μg | (25 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 265 mg | |||
| Cholesterol | 42 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 24 ozs Monkfish
- 1 green Bell pepper
- 1 Red Bell pepper
- 1 yellow Bell pepper
- 1 shallot
- 1 garlic clove
- 1 splash white wine
- 2 Tbsps scallions
- 2 Zucchini
- Sea salt
- freshly ground peppers
- olive oil (for cooking)
Preparation steps
Rinse and halve bell peppers, remove seeds and ribs and chop finely.
Peel shallot and garlic, then chop finely. Heat olive oil in a pan and saute diced peppers, shallot and garlic for a few minutes. Deglaze pan with a dash of white wine and simmer for about 2 minutes or until all liquid has evaporated. Season with salt, sprinkle with chives and remove from heat.
Cut monkfish medallions into 12 pieces each about 2 ounces. Cut each on the side to make a small pocket and stuff with pepper mixture. Arrange in a baking pan, season with salt and pepper, and drizzle with olive oil. Bake in a preheated oven at 325°F for about 10 minutes.
Rinse and trim zucchini, cut into thin strips.
Heat 2 tablespoons of olive oil in a pan and saute zucchini strips for about 2-3 minutes, season with salt.
Arrange zucchini spaghetti on warmed plates, top each serving with 3 stuffed monkfish pieces and serve.
