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Walnut and Herb Stuffed Monkfish
(0 votes)
Health Score:
79 / 100
Difficulty:
moderate
Preparation:
30 min.
Preparation
ready in 1 hr
Calories:
546
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 546 cal. | (26 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 35 g | (30 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.6 g | (5 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 5.7 μg | (29 %) | ||
| Vitamin E | 10.2 mg | (85 %) | ||
| Vitamin K | 9.1 μg | (15 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 12.3 mg | (103 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 19.7 μg | (44 %) | ||
| Vitamin B₁₂ | 5.3 μg | (177 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 780 mg | (20 %) | ||
| Calcium | 103 mg | (10 %) | ||
| Magnesium | 116 mg | (39 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 74 μg | (37 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 334 mg | |||
| Cholesterol | 220 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
4
- Ingredients
- 1 kilogram Monkfish (skinless and headless)
- 1 garlic clove
- 2 Tbsps chopped Fresh herbs (such as sage and parsley)
- 6 Tbsps olive oil
- 1 generous pinch Lemon peel
- 4 Tbsps chopped Walnut
- 2 egg yolks
- 3 Tbsps breadcrumbs
- salt
- peppers (freshly ground)
- 1 whole lemon
- 2 sprigs Sage
- 150 milliliters white wine
Preparation steps
1.
Preheat oven to 180°C (approximately 350°F).
2.
Rinse fish, pat dry and remove spine cartilage, forming a pocket. Leave fish tail fin intact. Peel garlic and finely chop with herbs. For the stuffing, mix 4 tablespoons oil, lemon zest, walnuts, egg yolks and breadcrumbs with garlic mixture and season with salt and pepper. Season fish with salt and pepper. Place stuffing into the pocket on fish and tie closed with kitchen twine. Cut lemon into slices and place in a deep baking dish. Place fish on lemon slices, drizzle with remaining oil and top with sage sprigs. Pour white wine around fish. Bake about 30 minutes. Remove the kitchen twine before serving.
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