Monkfish with Tomato Salsa

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Monkfish with Tomato Salsa
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
526
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie526 cal.(25 %)
Protein66.3 g(68 %)
Fat21.33 g(18 %)
Carbohydrates16.4 g(11 %)
Sugar added1.05 g(4 %)
Roughage4.22 g(14 %)
Vitamin A303.17 mg(37,896 %)
Vitamin D0 μg(0 %)
Vitamin E1.57 mg(13 %)
Vitamin B₁0.22 mg(22 %)
Vitamin B₂0.32 mg(29 %)
Niacin22.65 mg(189 %)
Vitamin B₆1.24 mg(89 %)
Folate79.09 μg(26 %)
Pantothenic acid0.9 mg(15 %)
Biotin12.23 μg(27 %)
Vitamin B₁₂3.54 μg(118 %)
Vitamin C47.9 mg(50 %)
Potassium2,484.38 mg(62 %)
Calcium86.73 mg(9 %)
Magnesium130.95 mg(44 %)
Iron2.48 mg(17 %)
Iodine0.75 μg(0 %)
Zinc2.41 mg(30 %)
Saturated fatty acids1.98 g
Cholesterol108.86 mg

Ingredients

for
4
Ingredients
12 Monkfish medallions (skinless) (each around 50-60 grams) (approximately 2 ounces)
salt
freshly ground peppers
3 garlic cloves
2 Tbsps lemon juice
1 onion
6 Beefsteak tomato
4 Tbsps olive oil
1 pinch sugar
1 generous pinch cloves
1 bunch Basil
How healthy are the main ingredients?
olive oilBasilsugarsaltgarlic cloveonion

Preparation steps

1.

Rinse the fish, pat dry and season with salt and pepper. Peel the garlic, mince and then mix with the lemon juice and sprinkle over the fish. Peel the onion and chop finely.

2.

Blanch the tomatoes, peel, quarter and remove the seeds. Cut 2 tomatoes into wedges and thinly slice. Cut the remaining into small cubes. Sweat the onion in 1 tablespoon oil until translucent. Add the diced tomatoes, sugar and cloves and season with salt and pepper. Heat the remaining oil and sear the fish on both sides, around 2 minutes. Remove from the heat and let stand until cooked to your liking. Rinse the basil and set 2 sprigs aside. Finely chop the remaining basil and mix with the tomato sauce. Arrange the tomato slices on serving plates, top with the fish medallions and serve with the tomato sauce and reserved fresh basil leaves. 

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