Ham-Wrapped Monkfish with Mixed Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 507 cal. | (24 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 34 g | (29 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.6 g | (12 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 3.8 μg | (19 %) | ||
| Vitamin E | 7.1 mg | (59 %) | ||
| Vitamin K | 28.9 μg | (48 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 10.7 mg | (89 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 104 μg | (35 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 11.5 μg | (26 %) | ||
| Vitamin B₁₂ | 3.8 μg | (127 %) | ||
| Vitamin C | 141 mg | (148 %) | ||
| Potassium | 986 mg | (25 %) | ||
| Calcium | 171 mg | (17 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 50 μg | (25 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 14.2 g | |||
| Uric acid | 279 mg | |||
| Cholesterol | 125 mg | |||
| Complete sugar | 8 g |
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.
