Zucchini Wrapped Monkfish with Zucchini Blossoms
Nutritional values
(Percentage of daily recommendation)
| Calorie | 244 cal. | (12 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.9 g | (10 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 33.8 μg | (56 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.7 mg | (73 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 8.2 μg | (18 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 821 mg | (21 %) | ||
| Calcium | 95 mg | (10 %) | ||
| Magnesium | 94 mg | (31 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 47 μg | (24 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 258 mg | |||
| Cholesterol | 38 mg | |||
| Complete sugar | 6 g |
Preparation steps
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.
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.)
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.
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.
