Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Monkfish with Olives
20 min., ready in 50 min.
Time:
257
calories
Calories:
Health Score:
93 / 100
Ingredientsfor
- 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
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.
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 %) |