Roast Monkfish Tail
(0 votes)
(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
270
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 270 cal. | (13 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 11.4 μg | (19 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.3 mg | (61 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 8.1 μg | (18 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 646 mg | (16 %) | ||
| Calcium | 75 mg | (8 %) | ||
| Magnesium | 66 mg | (22 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 46 μg | (23 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 214 mg | |||
| Cholesterol | 38 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Tbsps olive oil
- 4 Monkfish (cut from the tail end)
- 14 ozs cherry Tomatoes (on the vine)
- 1 clove garlic cloves (chopped)
- 1 red chili pepper (finely chopped)
- 2 Tbsps marjoram
- 1 cup white wine
- salt
- peppers
- 1 cup black Olives
Preparation steps
1.
Heat the oven to 200ºC (180º fan) 400ºF gas 6.
2.
Heat the oil in a large frying pan and gently fry the monkfish for 2 minutes on each side.
3.
Put the tomatoes in an ovenproof dish and lay the monkfish on top.
4.
Fry the garlic and chilli in the pan until soft. Add the marjoram leaves and white wine and let bubble, then pour over the monkfish and tomatoes. Season with salt and pepper.
5.
Cover the dish with foil and cook in the oven for 8-10 minutes, until the fish is cooked through. Scatter over the olives and serve immediately.
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