Sauteed Rice Noodles with Monkfish and Vegetables
(Percentage of daily recommendation)
| Calorie | 519 cal. | (25 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 64 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3.3 μg | (17 %) | ||
| Vitamin E | 8.2 mg | (68 %) | ||
| Vitamin K | 17.6 μg | (29 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.6 mg | (63 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 47 μg | (16 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 9.4 μg | (21 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 630 mg | (16 %) | ||
| Calcium | 125 mg | (13 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 40 μg | (20 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 201 mg | |||
| Cholesterol | 31 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 500 grams Monkfish (8 medallions)
- 2 garlic cloves
- 40 grams fresh ginger
- 1 Red chili pepper
- 150 grams shiitake mushrooms
- 1 bunch scallions
- 250 grams Rice noodles
- 3 Tbsps sunflower oil
- 2 Tbsps Almond slivers
- 2 Tbsps sesame oil
- 2 Tbsps soy sauce
- 2 centiliters dry sherry
- 2 Tbsps minced cilantro
Preparation steps
Peel and finely chop the garlic and ginger. Halve chile lengthwise, remove seeds and chop. Remove the stems of the shiitake mushrooms, and slice the caps. Rinse the scallions and cut diagonally into 2 cm (approximately 3/4-inch) long pieces. Cook the rice noodles according to package directions drain, rinse, drain again.
Heat 1 tablespoons sunflower oil in a nonstick skillet (or wok), and saute the almonds until golden brown, remove with a slotted spoon. Add the monkfish to the pan and sear 1 minute on each side. Remove.
Add the remaining oil to the pan, and saute the garlic, ginger, chile, mushrooms and scallions for 2 minutes, stirring constantly. Add the rice noodles, almonds, sesame oil, soy sauce, sherry and monkfish, cook for 2 minutes. Sprinkle with cilantro and serve.