Monkfish with Peppers and Zucchini
(0 votes)
(0 votes)
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
212
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 212 cal. | (10 %) | ||
| Protein | 33.7 g | (34 %) | ||
| Fat | 6.61 g | (6 %) | ||
| Carbohydrates | 3.05 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.87 g | (3 %) |
more nutritional values
| Vitamin A | 68.84 mg | (8,605 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.2 mg | (2 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.22 mg | (20 %) | ||
| Niacin | 11.16 mg | (93 %) | ||
| Vitamin B₆ | 0.64 mg | (46 %) | ||
| Folate | 37.63 μg | (13 %) | ||
| Pantothenic acid | 0.51 mg | (9 %) | ||
| Vitamin B₁₂ | 1.83 μg | (61 %) | ||
| Vitamin C | 19.29 mg | (20 %) | ||
| Potassium | 1,154.38 mg | (29 %) | ||
| Calcium | 34.03 mg | (3 %) | ||
| Magnesium | 64.96 mg | (22 %) | ||
| Iron | 1.08 mg | (7 %) | ||
| Zinc | 1.24 mg | (16 %) | ||
| Saturated fatty acids | 1.87 g | |||
| Cholesterol | 63.63 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- Bell pepper
- salt
- freshly ground pepper
- 2 Zucchini
- 700 grams Monkfish (ready to cook sliced)
- 1 Tbsp butter
- Basil (for garnish)
Preparation steps
1.
Rinse and dry bell peppers, halve and remove seeds and ribs, cut into small cubes.
2.
Rinse and dry zucchini, cut into fine strips.
3.
Blanch diced peppers in boiling salted water for about 4 minutes. Drain well and keep warm.
4.
Blanch zucchini strips in boiling salted water for 2 minutes. Drain and season lightly with salt.
5.
Season monkfish with salt and pepper. Heat butter in a pan and cook fish for about 3 minutes per side.
6.
Arrange diced peppers on warmed plates, top with monkfish and zucchini strips, garnish with basil and serve.
