Fish-filled Peppers

Name: Fish-filled Peppers
Total time: 50 min
Yield: 4
Ingredients: 4 red Bell pepper; 1.667 cups Monkfish (cleaned and diced); 2 shallots (chopped); 2 cloves garlic cloves (chopped); 2 Tbsps olive oil; 2 cups Spinach (washed); 1 bunch Basil; 0.5 bunch parsley; 0.875 cup Vegetable broth; 3 egg yolks; salt; freshly ground peppers; 2.25 cups Rice

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Health Score:

92 / 100

Difficulty:

easy

Difficulty

Preparation:

50 min.

Preparation

Calories:

472

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	472 cal.	(22 %)
Protein	26 g	(27 %)
Fat	13 g	(11 %)
Carbohydrates	62 g	(41 %)
Sugar added	0 g	(0 %)
Roughage	6.1 g	(20 %)

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more nutritional values

Vitamin A	0.5 mg	(63 %)
Vitamin D	3 μg	(15 %)
Vitamin E	8 mg	(67 %)
Vitamin K	77.6 μg	(129 %)
Vitamin B₁	0.2 mg	(20 %)
Vitamin B₂	0.3 mg	(27 %)
Niacin	8.5 mg	(71 %)
Vitamin B₆	0.9 mg	(64 %)
Folate	183 μg	(61 %)
Pantothenic acid	1.9 mg	(32 %)
Biotin	21 μg	(47 %)
Vitamin B₁₂	2.4 μg	(80 %)
Vitamin C	247 mg	(260 %)
Potassium	827 mg	(21 %)
Calcium	107 mg	(11 %)
Magnesium	87 mg	(29 %)
Iron	4 mg	(27 %)
Iodine	34 μg	(17 %)
Zinc	2.7 mg	(34 %)
Saturated fatty acids	2.8 g
Uric acid	223 mg
Cholesterol	261 mg
Complete sugar	6 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 4 red Bell pepper; 1 ⅔ cups Monkfish (cleaned and diced); 2 shallots (chopped); 2 cloves garlic cloves (chopped); 2 Tbsps olive oil; 2 cups Spinach (washed); 1 bunch Basil; ½ bunch parsley; ⅞ cup Vegetable broth; 3 egg yolks; salt; freshly ground peppers; 2 ¼ cups Rice

How healthy are the main ingredients?

Spinach olive oil Basil garlic clove parsley shallot

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Preparation steps

Wash the bell peppers, cut off the top of each one to make a lid and remove the cores. Blanch the bell peppers and their lids in boiling, salted water for 3 minutes, then refresh in cold water and drain.

Steam the rice according to the package instructions.

Pick the basil leaves from their stalks, reserve a few to garnish and chop the rest. Pick off and chop the parsley leaves.

Heat the oil and saute the shallots and garlic until translucent. Add the spinach, basil and parsley and cook until the spinach wilts. Then mix in the monkfish, season with salt and pepper and remove from the heat. Drain in a sieve and squeeze lightly, catching the liquid.

Stuff the bell peppers with the fish and spinach stuffing, put on the lids and stand in an ovenproof dish. Add half of the vegetable broth and cook in an oven preheated to 180°C (160° fan) | 350F | gas 4 for about 15 minutes, until done.

Meanwhile beat the spinach liquid with the rest of the broth and the egg yolks over hot water until light and foamy. Season to taste with salt and pepper.

Put the stuffed bell peppers on warmed plates, add rice and herb foam and serve garnished with basil.

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