Monkfish with Olives
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
257
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 257 cal. | (12 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.3 g | (4 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 4.1 μg | (21 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 6.5 μg | (11 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9.7 mg | (81 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 40 μg | (13 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 6.8 μg | (15 %) | ||
| Vitamin B₁₂ | 4.2 μg | (140 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 641 mg | (16 %) | ||
| Calcium | 91 mg | (9 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 57 μg | (29 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 291 mg | |||
| Cholesterol | 69 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 sprig Sage
- 5 sprigs thyme
- 2 sprigs oregano
- 2 sprigs Basil
- 1 yellow onion
- 2 garlic cloves
- 800 grams Monkfish (cleaned, skin removed)
- salt
- freshly ground peppers
- 1 Tbsp lemon juice
- 50 grams black, pitted Olives
- butter (for greasing)
- 2 Tbsps olive oil
- 150 milliliters fish stock
Preparation steps
1.
Preheat the oven to 200°C (approximately 400°F).
2.
Rinse the herbs and shake dry. Peel the onion and garlic and cut into quarters. Rinse the fish, pat dry, divide into 4 equal portions and season with salt and pepper. Place in a greased baking dish and sprinkle with lemon juice, herbs, olives, onion and garlic. Drizzle with the olive oil, pour the fish stock over top and bake for about 30 minutes. Remove the fish from the oven. Serve with fried potatoes and spinach, if desired.
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