Yogurt-Marinated Monkfish
(0 votes)
(0 votes)
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
246
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 246 cal. | (12 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.6 g | (2 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 4 μg | (20 %) | ||
| Vitamin E | 8.3 mg | (69 %) | ||
| Vitamin K | 0.9 μg | (2 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.9 mg | (74 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 31 μg | (10 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 5.6 μg | (12 %) | ||
| Vitamin B₁₂ | 4.1 μg | (137 %) | ||
| Vitamin C | 8 mg | (8 %) | ||
| Potassium | 584 mg | (15 %) | ||
| Calcium | 66 mg | (7 %) | ||
| Magnesium | 68 mg | (23 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 55 μg | (28 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 266 mg | |||
| Cholesterol | 51 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 800 grams Monkfish (ready to cook)
- 4 garlic cloves
- 3 tsps freshly grated ginger
- 50 milliliters Greek Yogurt (0.1% fat)
- 5 Tbsps ground Turmeric
- 2 large onions
- 1 red chili pepper
- Dill (from a large bunch of dill)
- vegetable oil (for frying)
Preparation steps
1.
Cut fish fillets into bite-sized slices. Peel garlic, press through a garlic press and combine with ginger, turmeric and yogurt.
2.
Add fish to mixture and let marinate about 5 minutes..
3.
Peel onions and cut lengthwise into very thin strips. Rinse and halve chile lengthwise, remove seeds and ribs, and finely chop.
4.
Heat a generous amount of oil in a large frying pan. Fry fish about 3 minutes. Add onions and continue cooking 1-2 min more. Just before serving, stir in dill.
5.
Divide fish among bowls and serve with lime wedges.
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