Bacon-Wrapped Monkfish
Nutritional values
(Percentage of daily recommendation)
| Calorie | 628 cal. | (30 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 40 g | (34 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.3 g | (11 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3.1 μg | (16 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 7.8 μg | (13 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 11.3 mg | (94 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 56 μg | (19 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 6.2 μg | (14 %) | ||
| Vitamin B₁₂ | 3.3 μg | (110 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 1,242 mg | (31 %) | ||
| Calcium | 104 mg | (10 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 53 μg | (27 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 17.2 g | |||
| Uric acid | 263 mg | |||
| Cholesterol | 84 mg | |||
| Complete sugar | 4 g |
Ingredients
- For the monkfish
- 1 onion
- 50 grams Snow peas
- ½ yellow paprika
- ½ red paprika
- 600 grams Monkfish
- 2 tsps lemon juice
- freshly ground peppers
- 12 thin slices fatty Bacon (thinly sliced)
- 2 Tbsps Safflower oil
- 125 milliliters fish stock
- salt
- 1 tsp cornstarch
- rosemary (for garnish)
Preparation steps
Preheat the oven to 80°C (approximately 175°F).
For the potatoes: Peel potatoes, rinse, cut into pieces and boil in a little salted water until soft.
For the monkfish: Peel and mince onion. Rinse snow peas. Rinse and dice peppers.
Remove backbone from monkfish. Brush fish with lemon juice, leave to soak for a few minutes and then pat dry. Season lightly with pepper. War with bacon slices, slightly overlapping, and cut into 4-5 cm (approximately 2 inch) long pieces. Secure bacon with toothpicks or kitchen twine. Heat oil in a pan and fry fish for about 1-2 minutes, then remove bake until done, about 15-20 minutes.
Meanwhile, cook onions in the same pan, add peppers and peas. Deglaze with fish stock and season with salt and pepper. Combine equal parts cornstarch and water and whisk into pan.
Heat milk and butter for mashed potatoes. Press potatoes into hot milk, stir and season with salt and nutmeg.
Put mashed potatoes and vegetables on plates, add 2-3 pieces of fish to each plate and serve garnished with rosemary.
