Ham-Wrapped Monkfish with Mixed Vegetables

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Ham-Wrapped Monkfish with Mixed Vegetables
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Health Score:
8,1 / 10
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
577
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie577 kcal(27 %)
Protein36.67 g(37 %)
Fat41.71 g(36 %)
Carbohydrates12.04 g(8 %)
Sugar added0 g(0 %)
Roughage3.09 g(10 %)
Vitamin A327.56 mg(40,945 %)
Vitamin D0.49 μg(2 %)
Vitamin E1.51 mg(13 %)
Vitamin B₁0.25 mg(25 %)
Vitamin B₂0.36 mg(33 %)
Niacin13.32 mg(111 %)
Vitamin B₆0.84 mg(60 %)
Folate49.25 μg(16 %)
Pantothenic acid1.09 mg(18 %)
Biotin3.41 μg(8 %)
Vitamin B₁₂2.44 μg(81 %)
Vitamin C95.61 mg(101 %)
Potassium1,413.14 mg(35 %)
Calcium104.86 mg(10 %)
Magnesium81.74 mg(27 %)
Iron1.94 mg(13 %)
Iodine11.44 μg(6 %)
Zinc1.65 mg(21 %)
Saturated fatty acids14.94 g
Cholesterol128.29 mg

Ingredients

for
4
For the monkfish
600 grams Monkfish
salt
peppers
2 sprigs thyme
3 Tbsps olive oil
2 slices ham (raw, smoked, about 80 grams) (approximately 3 ounces)
For the vegetables
400 grams Bell pepper (red, green and orange)
200 grams yellow or red tomatoes
60 grams scallions
2 Tbsps olive oil
100 milliliters vegetable stock
1 Tbsp finely chopped Fresh herbs (parsley and thyme)
For the sauce
20 grams shallots
100 milliliters white wine
400 milliliters fish stock
250 milliliters Whipped cream
3 Tbsps finely chopped Fresh herbs (parsley and dill)
salt
peppers
1 splash lemon juice
How healthy are the main ingredients?
Whipped creamtomatohamolive oilolive oilshallot

Preparation steps

1.

For the sauce: Peel the shallots and slice. In a saucepan, bring the white wine and shallots to a boil. Add the fish stock and simmer over medium heat until reduced to 1/3 the original volume. Stir in the cream and herbs and simmer over low heat, stirring constantly, until creamy. Purée and season with salt, pepper and lemon juice.

2.

For the vegetables: Cut the peppers into quarters, remove stems, seeds and pith and cut the flesh into 1-1.5 cm (approximately 1/3-1/2 inch) diamonds. Rinse the tomatoes, cut into quarters, remove the stems and seeds and cut the flesh into diamonds. Trim the scallions and thinly slice. Heat the olive oil in a frying pan and sauté the onions until translucent. Add the peppers and sauté briefly. Season with salt and pepper. Add the stock and simmer for 6-8 minutes. Add the tomatoes and herbs and simmer for another 2 minutes.

3.

For the monkfish: Cut the fish into 8 cut equal pieces, season with salt and pepper and sauté in the olive oil with the thyme. Wrap each medallion with a slice of ham and bake for about 6 minutes in a preheated oven at 140°C (approximately 275°F). 

4.

Serve the monkfish medallions with the vegetables and sauce on serving plates.

5.
Serve the medallions with vegetables and sauce on plates.