Protein-Packed Lunch

Pasta with Cauliflower and Monkfish

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Pasta with Cauliflower and Monkfish

Pasta with cauliflower and monkfish - Al dente pasta, fresh vegetables and delicate fish - what more could you want?

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Health Score:
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
560
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie560 kcal(27 %)
Protein32 g(33 %)
Fat8 g(7 %)
Carbohydrates88 g(59 %)
Sugar added1 g(4 %)
Roughage12.1 g(40 %)
Vitamin A0.1 mg(13 %)
Vitamin D2 μg(10 %)
Vitamin E2.8 mg(23 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin10.5 mg(88 %)
Vitamin B₆0.7 mg(50 %)
Folate148 μg(49 %)
Pantothenic acid2.1 mg(35 %)
Biotin10 μg(22 %)
Vitamin B₁₂2 μg(67 %)
Vitamin C146 mg(154 %)
Potassium1,103 mg(28 %)
Calcium133 mg(13 %)
Magnesium126 mg(42 %)
Iron2.9 mg(19 %)
Iodine30 μg(15 %)
Zinc2.5 mg(31 %)
Saturated fatty acids1.2 g
Uric acid276 mg
Cholesterol25 mg

Ingredients

for
4
Ingredients
400 grams Cauliflower
salt
400 grams Monkfish
200 grams Cherry tomatoes
1 Pomelo
400 grams Pasta (such as Garganelli)
1 garlic
2 tablespoons olive oil
1 pinch sugar
peppers
4 stalks parsley
How healthy are the main ingredients?
CauliflowerCauliflowerPastaolive oilsugarsalt

Preparation steps

1.

Rinse cauliflower florets and blanch for 4-5 minutes in boiling salted water.

2.

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.

3.

Drain cauliflower, rinse well, drain and cut into slices. Cook pasta in boiling salted water according to package directions until al dente.

4.

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.

5.

Mix in tomatoes and deglaze with pomelo juice. Add pomelo segments, season with salt, sugar, pepper and cook over low heat 5 minutes.

6.

Meanwhile, rinse the parsley, shake dry and chop leaves. Drain the pasta. Mix pasta with parsley and the fish mixture. Serve hot.