Monkfish Wrapped in Ham
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
moderate
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
334
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 334 cal. | (16 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.9 g | (3 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 7.9 μg | (13 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 13 mg | (108 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 5.5 μg | (12 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 795 mg | (20 %) | ||
| Calcium | 47 mg | (5 %) | ||
| Magnesium | 66 mg | (22 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 43 μg | (22 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 5.4 g | |||
| Uric acid | 202 mg | |||
| Cholesterol | 81 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 4 Monkfish (each about 160 grams)
- 3 sprigs Basil
- 250 grams Cherry tomatoes
- olive oil
- 2 Tbsps balsamic vinegar
- 200 grams Prosciutto (thinly sliced)
- freshly ground peppers
- salt
Preparation steps
1.
Preheat the oven to 200 ° C convection.
2.
Rinse monkfish and pat dry. Rinse and shake dry basil, pluck off leaves. Rinse and dry tomatoes, quarter.
3.
Place four pieces of parchment paper (about 20 x 20 cm) (approximately 8 x 8 inches) next to each other on work surface. Drizzle with a little oil and place 2-3 pieces of ham onto each paper, slightly overlapping. Top with tomatoes, basil leaves and fish fillet. Season with pepper and a little salt and roll up tightly, using paper. Secure at ends with kitchen string.
4.
Bake in preheated oven at 200°C (approximately 400°F) for about 20 minutes. Serve.
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