Pasta with Cauliflower and Monkfish
Pasta with cauliflower and monkfish - Al dente pasta, fresh vegetables and delicate fish - what more could you want?
Healthy, because
Even smarter
Nutritional values
Thanks to the fibre it contains, wholemeal pasta is long lasting and stimulates digestion. Cauliflower and parsley provide us with plenty of vitamin C, which is important for an intact immune system.
For vegetarian enjoyment, you can replace the fish with fried tofu cubes or feta cheese, for example.
(Percentage of daily recommendation)
| Calorie | 560 cal. | (27 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 88 g | (59 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 12.1 g | (40 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.5 mg | (88 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 148 μg | (49 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 10 μg | (22 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 146 mg | (154 %) | ||
| Potassium | 1,103 mg | (28 %) | ||
| Calcium | 133 mg | (13 %) | ||
| Magnesium | 126 mg | (42 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 30 μg | (15 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 276 mg | |||
| Cholesterol | 25 mg |
Ingredients
- Ingredients
- 400 grams Cauliflower
- salt
- 400 grams Monkfish
- 200 grams Cherry tomatoes
- 1 Pomelo
- 400 grams Pasta (such as Garganelli)
- 1 garlic clove
- 2 Tbsps olive oil
- 1 pinch sugar
- peppers
- 4 stalks parsley
Preparation steps
Rinse cauliflower florets and blanch for 4-5 minutes in boiling salted water.
Meanwhile, rinse fish under cold water, pat dry and cut into cubes. Rinse tomatoes and cut into quarters. Peel pomelo thoroughly andcut segments out of separating membranes, collecting the juice. Squeeze membranes to collect remaining juice. Cut pomelo segments into pieces.
Drain cauliflower, rinse well, drain and cut into slices. Cook pasta in boiling salted water according to package directions until al dente.
Meanwhile, peel the garlic and chop finely. Heat oil in a pan. Add garlic and cauliflower and fry over medium heat until golden brown, 2-3 minutes. Add monkfish and fry for 1-2 minutes.
Mix in tomatoes and deglaze with pomelo juice. Add pomelo segments, season with salt, sugar, pepper and cook over low heat 5 minutes.
Meanwhile, rinse the parsley, shake dry and chop leaves. Drain the pasta. Mix pasta with parsley and the fish mixture. Serve hot.
