Cumin Monkfish on Mediterranean Vegetables
Cumin Monkfish on Mediterranean Vegetables - This eye-catcher is ideally suited for guests and celebrations.
Nutritional values
(Percentage of daily recommendation)
| Calorie | 210 cal. | (10 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.8 g | (9 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 2.6 μg | (13 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 17.3 μg | (29 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.2 mg | (60 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 66 μg | (22 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 2.5 μg | (83 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 754 mg | (19 %) | ||
| Calcium | 66 mg | (7 %) | ||
| Magnesium | 70 mg | (23 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 36 μg | (18 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 197 mg | |||
| Cholesterol | 40 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 2 Tomatoes
- ½ Eggplant (about 150 grams)
- 1 Zucchini
- salt
- 1 garlic clove
- 1 Vanilla bean
- 2 Tbsps olive oil
- 300 grams ripe Tomatoes
- peppers
- 1 onion
- 500 grams Monkfish
- 1 tsp Caraway
- 1 Tbsp butter (15 grams)
- ¼ tsp Red pepper flakes
Preparation steps
Blanch the tomatoes in hot water, drain, rinse in cold water, peel, quarter, core and finely dice.
Rinse, trim and cut the eggplant and zucchini into small cubes. Sprinkle the eggplant cubes and zucchini with salt and let stand for about 10 minutes.
Meanwhile, peel the garlic and finely chop. Cut the vanilla bean lengthwise.
Heat 1 tablespoon of oil in a saucepan. Cook the garlic until soft over medium heat.
Puree the tomato and add vanilla pod. Season with salt and pepper. Simmer the sauce for 5 minutes.
Meanwhile, peel and finely chop the onion. Heat the remaining oil in a saucepan. Sauté the onion until soft over medium heat. Pat dry the eggplant and zucchini cubes and mix with the onions. Sauté for 2 minutes, add the diced tomatoes, season with salt and pepper and simmer for 2-3 minutes.
Rinse the monkfish under cold water, pat dry and cut into 4 equal pieces. Season with salt, pepper and cumin.
Heat the butter in a frying pan. Cook the fish over medium heat for about 2 minutes. Add the chile flakes, reduce heat and leave the fish to finish until translucent for about 5 minutes.
Place the vegetables on 4 warmed plates. Place the fish on top. Cut the vanilla pod in half, place 1 piece on each and drizzle the tomato sauce around it.
