Ham-Wrapped Monkfish with Mixed Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 577 kcal | (27 %) | ||
| Protein | 36.67 g | (37 %) | ||
| Fat | 41.71 g | (36 %) | ||
| Carbohydrates | 12.04 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.09 g | (10 %) |
| Vitamin A | 327.56 mg | (40,945 %) | ||
| Vitamin D | 0.49 μg | (2 %) | ||
| Vitamin E | 1.51 mg | (13 %) | ||
| Vitamin B₁ | 0.25 mg | (25 %) | ||
| Vitamin B₂ | 0.36 mg | (33 %) | ||
| Niacin | 13.32 mg | (111 %) | ||
| Vitamin B₆ | 0.84 mg | (60 %) | ||
| Folate | 49.25 μg | (16 %) | ||
| Pantothenic acid | 1.09 mg | (18 %) | ||
| Biotin | 3.41 μg | (8 %) | ||
| Vitamin B₁₂ | 2.44 μg | (81 %) | ||
| Vitamin C | 95.61 mg | (101 %) | ||
| Potassium | 1,413.14 mg | (35 %) | ||
| Calcium | 104.86 mg | (10 %) | ||
| Magnesium | 81.74 mg | (27 %) | ||
| Iron | 1.94 mg | (13 %) | ||
| Iodine | 11.44 μg | (6 %) | ||
| Zinc | 1.65 mg | (21 %) | ||
| Saturated fatty acids | 14.94 g | |||
| Cholesterol | 128.29 mg |
Ingredients
- 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
Preparation steps
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.
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.
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).
Serve the monkfish medallions with the vegetables and sauce on serving plates.
