White Wine Steamed Mussels and Monkfish
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
373
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 373 cal. | (18 %) | ||
| Protein | 49 g | (50 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.3 g | (1 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 23 μg | (115 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 4.3 μg | (7 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 15.5 mg | (129 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 103 μg | (34 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 8.7 μg | (19 %) | ||
| Vitamin B₁₂ | 23 μg | (767 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 1,136 mg | (28 %) | ||
| Calcium | 99 mg | (10 %) | ||
| Magnesium | 126 mg | (42 %) | ||
| Iron | 11.3 mg | (75 %) | ||
| Iodine | 421 μg | (211 %) | ||
| Zinc | 5.4 mg | (68 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 477 mg | |||
| Cholesterol | 353 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the mussels and monkfish
- 1 kilogram mussels
- 600 grams Monkfish
- 3 Tbsps olive oil
- 1 garlic clove
- 1 onion
- 150 milliliters dry white wine
- Sea salt
- peppers
- To garnish
- Tarragon
- Curry powder
Preparation steps
1.
For the mussels and monkfish: Scrub the mussels thoroughly and remove the beards. Discard any open shells. Rinse the monkfish, pat dry and cut into 1.5 cm (approximately 1/2 inch) thick slices. In a large pan, heat 2 tablespoons oil and sear the fish until golden brown on both sides. Remove from the pan.
2.
Peel the garlic and onion and finely dice. Add the remaining oil to the pan and sweat the garlic and onion until translucent. Deglaze with the white wine, season with salt and pepper and then add the mussels and monkfish. Cover and simmer until tender, about 6 minutes. Discard any unopened shells.
3.
Serve garnished with tarragon and sprinkled with curry powder.
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