Monkfish with Zucchini Slices and Sauce
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
198
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 198 cal. | (9 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.5 g | (5 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.5 μg | (13 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 16.8 μg | (28 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.5 mg | (54 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 29 μg | (10 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 5.1 μg | (11 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 537 mg | (13 %) | ||
| Calcium | 67 mg | (7 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 37 μg | (19 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 194 mg | |||
| Cholesterol | 44 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Zucchini
- 500 grams Monkfish
- 1 Tbsp lemon juice
- 2 Tbsps Lemon infused olive oil
- salt
- white peppers
- 1 garlic clove
- 1 Tbsp Crème fraiche
- 1 tsp chopped thyme
- butter (for cooking)
- Fresh herbs (for garnish)
Preparation steps
1.
Rinse zucchini. Microplane one in oblique slices and dice the other. Brush the zucchini slices with lemon olive oil and lay next to each other on a baking sheet. Peel and chop garlic. Toss the chopped zucchini and garlic in remaining lemon olive oil and season with salt, pepper and thyme.
2.
Chill slightly, puree and then fold in the crème fraiche. Cut the fish into 4 pieces, brush with lemon juice and let stand for 10 minutes. Meanwhile, lightly salt the zucchini slices and bake until golden brown about 10 minutes in a preheated oven (220°C, approximately 425°F).
3.
Pat the fish dry and cook in butter on both sides. Serve on slices of zucchini, garnished with herbs. Serve the zucchini sauce lukewarm and separately.
