Wrapped Monkfish Fillet
(0 votes)
(0 votes)
Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
319
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 319 cal. | (15 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 1 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.5 g | (2 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 55.5 μg | (93 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 7.5 mg | (63 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 27 μg | (9 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 3.5 μg | (8 %) | ||
| Vitamin B₁₂ | 3.1 μg | (103 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 481 mg | (12 %) | ||
| Calcium | 68 mg | (7 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 1 mg | (7 %) | ||
| Iodine | 42 μg | (21 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 7.4 g | |||
| Uric acid | 225 mg | |||
| Cholesterol | 47 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Preparation steps
1.
Heat the grill to it highest setting. Season the monkfish with salt and pepper and wrap in the pancetta, securing with cocktail sticks or kitchen string.
2.
Place under the grill and cook for 10-15 minutes, turning frequently, or until the fish is cooked through.
3.
Mix together the oil, lemon juice and capers, season with salt and pepper and set aside.
4.
Serve the fish on a bed of rocket with the dressing drizzled over.
