Monkfish with Mint and Tomato Salad
(1 vote)
(1 vote)
Health Score:
76 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
340
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 340 cal. | (16 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3.5 g | (12 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.1 mg | (68 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 90 μg | (30 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 11.4 μg | (25 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 895 mg | (22 %) | ||
| Calcium | 79 mg | (8 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 44 μg | (22 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 2.9 g | |||
| Uric acid | 225 mg | |||
| Cholesterol | 38 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 800 grams Cherry tomatoes
- 4 scallions
- 2 Tbsps balsamic vinegar (white)
- 1 Tbsp lemon juice
- 7 Tbsps olive oil
- 1 pinch sugar
- salt
- peppers (freshly ground)
- 2 stalks mint
- 600 grams Monkfish (fresh filets)
- 2 Tbsps Pastry flour
Preparation steps
1.
Rinse and halve the tomatoes. Rinse the scallions, cut into thin rings and add to the tomatoes.
2.
Combine the vinegar with lemon juice and 4 tablespoons oil. Season with sugar, salt and pepper. Pour over the tomato and scallions. Rinse, shake dry and pluck mint leaves. Finely chop half and reserve remainder. Rinse and pat dry the monkfish, and cut into approximately 12 even slices. Season with salt and pepper and coat with flour. In remaining oil, saute until golden brown on each side for 2-3 minutes.
3.
Add the chopped mint into the salad and season. Transfer to plates, place the monkfish on top and garnish with reserved mint leaves. Serve immediately.
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