Baked Monkfish with Ham and Basil
(0 votes)
(0 votes)
Health Score:
71 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
150
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 150 cal. | (7 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 0 g | (0 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0 g | (0 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 0 μg | (0 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9.8 mg | (82 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 20 μg | (7 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 3.8 μg | (8 %) | ||
| Vitamin B₁₂ | 3.2 μg | (107 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 462 mg | (12 %) | ||
| Calcium | 37 mg | (4 %) | ||
| Magnesium | 55 mg | (18 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 41 μg | (21 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 247 mg | |||
| Cholesterol | 62 mg | |||
| Complete sugar | 0 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 pcs Monkfish (ready to cook, each about 160 grams)
- 1 sprig Basil
- 8 slices ham (such as Parma)
- Red pepper flakes
- freshly ground peppers
Preparation steps
1.
Preheat the oven to 200 ° C convection.
2.
Rinse monkfish and pat dry. Rinse and shake dry basil, pluck off leaves. Arrange two pieces of ham on plate, slightly overlapping, and top with basil leaves and red pepper flakes. Place monkfish in the middle of ham slices and wrap ham around the fish. Make three more portions. Wrap each portion into parchment paper and seal well.
3.
Bake in preheated oven at 200°C (approximately 400°F) for about 20 minutes. Remove from oven and serve.
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