Bacon-Wrapped Monkfish with Vegetables

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Bacon-Wrapped Monkfish with Vegetables
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Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 45 min.
Ready in
Calories:
426
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie426 kcal(20 %)
Protein41.57 g(42 %)
Fat20.98 g(18 %)
Carbohydrates9.76 g(7 %)
Sugar added1.44 g(6 %)
Roughage2.4 g(8 %)
Vitamin A109.59 mg(13,699 %)
Vitamin D0.1 μg(1 %)
Vitamin E0.57 mg(5 %)
Vitamin B₁0.15 mg(15 %)
Vitamin B₂0.22 mg(20 %)
Niacin14.33 mg(119 %)
Vitamin B₆0.68 mg(49 %)
Folate46.6 μg(16 %)
Pantothenic acid0.65 mg(11 %)
Biotin1.29 μg(3 %)
Vitamin B₁₂2.2 μg(73 %)
Vitamin C13.26 mg(14 %)
Potassium1,432.53 mg(36 %)
Calcium70.28 mg(7 %)
Magnesium76.43 mg(25 %)
Iron1.89 mg(13 %)
Iodine0.45 μg(0 %)
Zinc1.62 mg(20 %)
Saturated fatty acids4.29 g
Cholesterol80.5 mg

Ingredients

for
4
Ingredients
800 grams Monkfish tail (ready to cook)
freshly ground peppers
100 grams Bacon
6 scallions
1 Fennel bulb
2 Tbsps olive oil
150 milliliters Red wine
100 milliliters Vegetable broth
1 Tbsp balsamic vinegar
1 tsp honey
salt
How healthy are the main ingredients?
olive oilhoneyFennel bulbsalt

Preparation steps

1.

Rinse the monkfish and pat dry. As desired remove the cartilage from the center. Season all around with pepper and wrap in the slices of bacon. Cut with a sharp knife into 8 approximately equal size medallions.

2.

Trim the scallions, rinse and cut into pieces 4-5 cm (approximately 1 1/2-2 inches) long. Rinse the fennel, cut in half, cut out the hard stalk and cut the halves into thin strips.

3.

Sear the medallions on all sides briefly in a casserole in hot oil and remove. Cook the vegetables until golden brown and pour in the wine, the broth and vinegar. Stir in the honey, let simmer for about 5 minutes and place the medallions on vegetables. Season with salts and pepper, cover and braise about 15 minutes on low heat.

4.

To serve, arrange the monkfish with vegetables and sauce on plates.