Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Yogurt-Marinated Monkfish
25 min.
Time:
246
calories
Calories:
Health Score:
95 / 100
Ingredientsfor
- Ingredients
- 800 grams Monkfish (ready to cook)
- 4 garlic cloves
- 3 tsps freshly grated ginger
- 50 milliliters Greek Yogurt (0.1% fat)
- 5 Tbsps ground Turmeric
- 2 large onions
- 1 red chili pepper
- Dill (from a large bunch of dill)
- vegetable oil (for frying)
Preparation
1.
Cut fish fillets into bite-sized slices. Peel garlic, press through a garlic press and combine with ginger, turmeric and yogurt.
2.
Add fish to mixture and let marinate about 5 minutes..
3.
Peel onions and cut lengthwise into very thin strips. Rinse and halve chile lengthwise, remove seeds and ribs, and finely chop.
4.
Heat a generous amount of oil in a large frying pan. Fry fish about 3 minutes. Add onions and continue cooking 1-2 min more. Just before serving, stir in dill.
5.
Divide fish among bowls and serve with lime wedges.
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 246 cal. | (12 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.6 g | (2 %) |