Fried Monkfish with Olive Sauce

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Fried Monkfish with Olive Sauce
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Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
234
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie234 cal.(11 %)
Protein27 g(28 %)
Fat13 g(11 %)
Carbohydrates2 g(1 %)
Sugar added0 g(0 %)
Roughage1 g(3 %)
Vitamin A0.1 mg(13 %)
Vitamin D3.5 μg(18 %)
Vitamin E3.6 mg(30 %)
Vitamin K14.7 μg(25 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin7.7 mg(64 %)
Vitamin B₆0.3 mg(21 %)
Folate32 μg(11 %)
Pantothenic acid0.6 mg(10 %)
Biotin4 μg(9 %)
Vitamin B₁₂3.5 μg(117 %)
Vitamin C15 mg(16 %)
Potassium509 mg(13 %)
Calcium63 mg(6 %)
Magnesium62 mg(21 %)
Iron1 mg(7 %)
Iodine48 μg(24 %)
Zinc1 mg(13 %)
Saturated fatty acids2 g
Uric acid245 mg
Cholesterol44 mg
Complete sugar1 g

Ingredients

for
4
For the fish
700 grams Monkfish
4 Tbsps olive oil
salt
freshly ground peppers
1 sprig rosemary
For the olive sauce
50 grams black Olives (pitted)
1 stalk Celery
2 garlic cloves
1 chili pepper
2 sprigs parsley
1 organic lemon
How healthy are the main ingredients?
OliveCeleryolive oilparsleyrosemarysalt

Preparation steps

1.

Preheat oven to 160°C (approximately 320°F.)

2.

Rinse monkfish, pat dry and fry on all sides in 2 tablespoons hot oil until brown. Pluck rosemary, chop finely, mix with 3 tbsp olive oil, salt and pepper and brush monkfish fillets with mixture. Place monkfish on grill (including drip pan) and fry for about 15 minutes until done. Brush with remaining oil in between.

3.

For the olive sauce: Add olives to blender. Rinse celery, set leaves aside for garnish and coarsely chop stalks. Peel garlic cloves. Rinse chile pepper, add to blender along with garlic, celery, plucked parsley leaves and 4-5 tablespoons olive oil and blend coarsely. Zest lemon and squeeze juice. Add lemon juice and zest to sauce in blender and season with salt and pepper.

4.

Transfer monkfish to plates. Cut monkfish into pieces, top with olive sauce and garnish with celery leaves.

5.

Serve monkfish with mashed potatoes as desired.