Monkfish with Spicy Tomato Sauce

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Monkfish with Spicy Tomato Sauce
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Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
212
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie212 cal.(10 %)
Protein24 g(24 %)
Fat9 g(8 %)
Carbohydrates9 g(6 %)
Sugar added5 g(20 %)
Roughage1.2 g(4 %)
Vitamin A0.1 mg(13 %)
Vitamin D3.1 μg(16 %)
Vitamin E2.5 mg(21 %)
Vitamin K28.4 μg(47 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin7 mg(58 %)
Vitamin B₆0.3 mg(21 %)
Folate37 μg(12 %)
Pantothenic acid0.6 mg(10 %)
Biotin5.2 μg(12 %)
Vitamin B₁₂3 μg(100 %)
Vitamin C17 mg(18 %)
Potassium625 mg(16 %)
Calcium57 mg(6 %)
Magnesium60 mg(20 %)
Iron1 mg(7 %)
Iodine42 μg(21 %)
Zinc1 mg(13 %)
Saturated fatty acids5 g
Uric acid215 mg
Cholesterol57 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
3 red onions
1 pc fresh ginger (walnut-sized)
2 garlic cloves
2 Tbsps Ghee (or use clarified butter)
2 Tbsps Tomato paste
1 tsp ground cilantro
½ tsp ground fennel seeds
½ tsp ground Cumin
1 tsp Chili powder
1 tsp Turmeric
1 Tbsp brown sugar
250 milliliters water
3 Tbsps lemon juice
salt
peppers
600 grams Monkfish
8 sprigs cilantro
How healthy are the main ingredients?
Tomato pastegingerGheesugaroniongarlic clove

Preparation steps

1.

Peel onions, ginger and garlic and finely chop. Heat ghee in a frying pan with high sides, add chopped ingredients and saute for 3 minutes over low to medium heat, stirring constantly. Add tomato paste, ground coriander, ground fennel, cumin, chili powder and turmeric and cook 1 minute. Sprinkle with sugar and allow to caramelize slightly. Deglaze with 250 ml (approximately 1 cup) of water and the lemon juice, bring to a boil and season with salt and pepper.

2.

Rinse the fish and pat dry. Cut the fish into large pieces and cook in the spicy tomato sauce, covered, over low to medium heat for 6-8 minutes. Rinse the cilantro, shake dry and coarsely chop. Stir the cilantro into the fish curry and season with salt, pepper and lemon juice. Serve with basmati rice, if desired.