Monkfish in Saffron Broth over Baby Spinach and Red Potatoes

Gluten Free
Dairy Free
Very Healthy
Health score
64%
Monkfish in Saffron Broth over Baby Spinach and Red Potatoes
45 min.
6
372kcal

Suggestions

Ingredients

  • ounces baby spinach fresh
  • 0.3 teaspoon pepper black freshly ground
  • cup cherry tomatoes quartered ( 16 medium)
  • cup cooking wine dry white
  • cups less-sodium chicken broth fat-free
  •  garlic clove minced
  • 0.3 cup green onions thinly sliced ( 4)
  • 1.5 pounds monkfish fillet boneless skinless cut into 2-inch pieces
  • 12 small potatoes red quartered
  • 0.3 teaspoon saffron threads 
  • 0.3 teaspoon salt 

Equipment

  • bowl
  • frying pan

Directions

  1. Place 1/2 cup spinach into each of 6 bowls; set aside.
  2. Steam potatoes, covered, 10 minutes or until tender.
  3. Place 8 potato quarters into each bowl.
  4. Combine tomatoes, broth, wine, onions, and garlic in a large nonstick skillet over medium-high heat. Bring to a boil, and cook until reduced to 3 cups (about 25 minutes).
  5. Add salt, pepper, and saffron to pan; cook 2 minutes. Reduce heat to medium; arrange fish pieces in a single layer in pan. Cover and cook 8 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Divide fish evenly among bowls; spoon 1/2 cup broth mixture over each serving.

Nutrition Facts

Calories372kcal
Protein27.89%
Fat6.54%
Carbs65.57%

Properties

Glycemic Index
35.17
Glycemic Load
0.32
Inflammation Score
-9
Nutrition Score
28.169999817143%

Flavonoids

Malvidin
0.02mg
Catechin
0.31mg
Epicatechin
0.22mg
Hesperetin
0.16mg
Naringenin
0.15mg
Luteolin
0.07mg
Kaempferol
0.68mg
Myricetin
0.05mg
Quercetin
3.23mg

Nutrients percent of daily need

Calories:371.98kcal
18.6%
Fat:2.53g
3.9%
Saturated Fat:0.52g
3.23%
Carbohydrates:57.18g
19.06%
Net Carbohydrates:50.88g
18.5%
Sugar:5.76g
6.4%
Cholesterol:28.35mg
9.45%
Sodium:810.43mg
35.24%
Alcohol:4.12g
100%
Alcohol %:0.76%
100%
Protein:24.31g
48.63%
Selenium:46.78µg
66.83%
Potassium:2195.96mg
62.74%
Vitamin K:65.13µg
62.03%
Vitamin C:39.63mg
48.04%
Phosphorus:472.08mg
47.21%
Vitamin B6:0.94mg
46.92%
Vitamin B3:7.4mg
37.01%
Manganese:0.71mg
35.4%
Magnesium:114.94mg
28.74%
Copper:0.55mg
27.74%
Fiber:6.3g
25.21%
Folate:95.31µg
23.83%
Vitamin B1:0.34mg
22.4%
Vitamin A:1118.77IU
22.38%
Vitamin B12:1.32µg
22.05%
Iron:3.67mg
20.38%
Vitamin B2:0.24mg
14.03%
Vitamin B5:1.36mg
13.64%
Zinc:1.77mg
11.82%
Calcium:69.15mg
6.92%
Vitamin E:0.39mg
2.59%
Source:My Recipes