Fried Monkfish with Olive Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 234 cal. | (11 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1 g | (3 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3.5 μg | (18 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 14.7 μg | (25 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 7.7 mg | (64 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 32 μg | (11 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 4 μg | (9 %) | ||
| Vitamin B₁₂ | 3.5 μg | (117 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 509 mg | (13 %) | ||
| Calcium | 63 mg | (6 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 1 mg | (7 %) | ||
| Iodine | 48 μg | (24 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 245 mg | |||
| Cholesterol | 44 mg | |||
| Complete sugar | 1 g |
Ingredients
- For the olive sauce
- 50 grams black Olives (pitted)
- 1 stalk Celery
- 2 garlic cloves
- 1 chili pepper
- 2 sprigs parsley
- 1 organic lemon
Preparation steps
Preheat oven to 160°C (approximately 320°F.)
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.
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.
Transfer monkfish to plates. Cut monkfish into pieces, top with olive sauce and garnish with celery leaves.
Serve monkfish with mashed potatoes as desired.
