Poached Monkfish with Mango
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(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
287
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 287 cal. | (14 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.3 g | (14 %) |
more nutritional values
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 3.1 μg | (16 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 63.1 μg | (105 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.8 mg | (73 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 134 μg | (45 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 8.9 μg | (20 %) | ||
| Vitamin B₁₂ | 3.1 μg | (103 %) | ||
| Vitamin C | 64 mg | (67 %) | ||
| Potassium | 927 mg | (23 %) | ||
| Calcium | 111 mg | (11 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 51 μg | (26 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 6.9 g | |||
| Uric acid | 277 mg | |||
| Cholesterol | 61 mg | |||
| Complete sugar | 17 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams Monkfish (ready to cook)
- 50 milliliters white wine
- 100 milliliters fish stock
- 1 stalk Leeks
- 2 Tbsps butter
- 1 Mango
- 1 shallot
- 1 carrot
- 1 bunch cilantro
- 1 tsp Curry
- 1 tsp ginger (finely grated)
- 50 milliliters Coconut milk
- 50 milliliters Vegetable broth
- salt
- cayenne pepper
Preparation steps
1.
Rinse leek and cut into fine strips. Heat 1 tablespoon of butter, saute leek briefly and add white wine and fish stock. Add monkfish to the pan and simmer, covered, for about 15 minutes on very low heat.
2.
Peel and pit mango, cut into very small cubes.
3.
Peel carrot and shallot, dice into very small cubes.
4.
Heat 1 tablespoon of butter in a pan and saute carrot and shallot for a few minutes. Add ginger, curry powder, coconut milk and vegetable broth and simmer for 3-4 minutes. Add diced mango and season with salt and cayenne pepper. Add chopped cilantro (set some leaves aside for garnishing) and arrange on plates.Cut monkfish into uniform pieces and arrange on top of coconut vegetables. Garnish with cilantro and serve.
