Vegetable Salad with Monkfish
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
385
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 385 cal. | (18 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.3 g | (11 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 2.5 μg | (13 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 35.2 μg | (59 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.7 mg | (73 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 5 μg | (11 %) | ||
| Vitamin B₁₂ | 2.7 μg | (90 %) | ||
| Vitamin C | 93 mg | (98 %) | ||
| Potassium | 982 mg | (25 %) | ||
| Calcium | 87 mg | (9 %) | ||
| Magnesium | 85 mg | (28 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 40 μg | (20 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 208 mg | |||
| Cholesterol | 41 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams potatoes (small red or new potatoes)
- 4 scallions
- 1 Bell pepper (red)
- salt
- 500 grams Monkfish (skinned, fresh)
- 125 milliliters fish stock
- 8 Tbsps olive oil
- 4 Tbsps White vinegar
- 1 tsp Mustard
- salt
- freshly ground pepper
- ½ bunch cilantro
Preparation steps
1.
Scrub the potatoes and cook in a pot of salted boiling water about 20-25 minutes. Drain and rinse in cold water, then drain again.
2.
Rinse and halve the bell pepper. Remove seeds and white inner membranes and cut into strips.
3.
Rinse and pat dry the scallions. Cut diagonally into 3 cm (approximately 1-1/2 inch) long pieces.
4.
Cut monkfish into bite-size pieces.
5.
Halve or quarter potatoes (depending on size).
6.
Bring fish stock to a boil. Add the pieces of fish and simmer, covered, on low heat for about 5 minutes. Lift out fish carefully and drain.
7.
Whisk together the oil, vinegar, mustard, salt and pepper. Rinse and shake dry the cilantro, then pluck the leaves from stems. Add all ingredients to the dressing and stir gently to combine. Serve immediately.
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