Zucchini Wrapped Monkfish with Zucchini Blossoms

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Zucchini Wrapped Monkfish with Zucchini Blossoms
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Health Score:
94 / 100
Difficulty:
moderate
Difficulty
Preparation:
35 min.
Preparation
ready in 45 min.
Ready in
Calories:
244
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie244 cal.(12 %)
Protein28 g(29 %)
Fat12 g(10 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage2.9 g(10 %)
Vitamin A0.1 mg(13 %)
Vitamin D3 μg(15 %)
Vitamin E4 mg(33 %)
Vitamin K33.8 μg(56 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.3 mg(27 %)
Niacin8.7 mg(73 %)
Vitamin B₆0.5 mg(36 %)
Folate44 μg(15 %)
Pantothenic acid0.6 mg(10 %)
Biotin8.2 μg(18 %)
Vitamin B₁₂3 μg(100 %)
Vitamin C51 mg(54 %)
Potassium821 mg(21 %)
Calcium95 mg(10 %)
Magnesium94 mg(31 %)
Iron3.2 mg(21 %)
Iodine47 μg(24 %)
Zinc1.4 mg(18 %)
Saturated fatty acids1.9 g
Uric acid258 mg
Cholesterol38 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
600 grams Monkfish
4 Tbsps olive oil
½ lemon (juiced)
salt
freshly ground peppers
4 Zucchini
6 Zucchini flower
How healthy are the main ingredients?
olive oillemonsaltZucchini

Preparation steps

1.

Heat a pot of water to about 70°C (approximately 150°F). Rinse the monkfish fillets, pat dry and cut into 8 equal pieces. Rub the fish fillets with olive oil, drizzle with lemon juice and season with salt and pepper. Wrap each fillet in aluminum foil and drop into the water. Cook for 10 minutes. 

2.

Rinse and slice the outer parts of the zucchini into thin slices about 1/2 cm (approximately 1/4 inch) thick. (Use the remaining zucchini pieces for soups, stocks, etc.) 

3.

Blanch the strips for about 30 seconds in salted water, drain and rinse with cold water. Rinse the zucchini blossoms and remove the pistils. Tear the petals apart on two of the blossoms and sauté in the remaining olive oil until crisp. Season with salt and pepper. 

4.

Remove the fish from the water and remove from the aluminum foil. Wrap in the blanched zucchini slices, plate with the sautéed flower petals and garnish with the remaining blossoms.