Monkfish
Monkfish - Fine fare: Delicate monkfish in a flavorful broth
Healthy, because
Even smarter
Nutritional values
For the fine plate brawn, green stars shine in the ES-Food-Check, because the sour meat is low in calories and fat. It also strengthens the bones, protects the heart and vessels, promotes vision at night and lowers elevated cholesterol levels.
Enjoy baguette as a side dish or fried potatoes and a salad with the sour meat. This gives you carbohydrates and a balanced supply of nutrients.
(Percentage of daily recommendation)
| Calorie | 151 cal. | (7 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 1 g | (1 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.5 g | (5 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.2 μg | (11 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin B₁ | 0 mg | (0 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 5 mg | (42 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 20 μg | (7 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 3.8 μg | (8 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 336 mg | (8 %) | ||
| Calcium | 53 mg | (5 %) | ||
| Magnesium | 45 mg | (15 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 0.3 g | |||
| Uric acid | 154 mg | |||
| Cholesterol | 28 mg |
Ingredients
- Ingredients
- 8 sheets gelatin
- 4 ozs Red onions
- 1 carrot (about 100 grams)
- 1 ¾ cups fish stock
- 1 ¾ cups dry white wine (or fish stock)
- 1 bay leaf
- 2 tsps Mustard seed
- ¼ cup White vinegar
- salt
- 1 lb Monkfish
- peppers
- 1 bunch Dill
- 5 Tbsps Aquavit (or cranberry juice)
- Sour cream (to taste)
Kitchen utensils
Preparation steps
Soak gelatin in a bowl of cold water until softened, about 5 minutes.
Peel the onions and carrot and thinly slice both.
Combine fish stock and half of the white wine with the onions, carrot, bay leaf and mustard seeds in a pot and bring to a boil. Reduce heat to low and let steep for 15 minutes.
Add softened gelatin to hot stock and stir to dissolve (do not let boil).
Stir vinegar into stock, remove from heat and let cool slightly. Season with salt.
Pass stock through a sieve into a bowl. Remove bay leaf and reserve vegetables.
Rinse monkfish, pat dry and cut into bite-sized pieces. Season with salt and pepper.
Heat remaining white wine in a small pot over medium heat. Add monkfish and gently simmer until opaque throughout, about 5 minutes.
Rinse dill, shake dry, pluck fronds and finely chop. Add to strained stock.
Arrange reserved vegetables and the fish cubes decoratively in 4 soup plates.
Carefully pour gelatin-stock over each and refrigerate until set, at least 6 hours. Let stand at room temperature for about 10 minutes before serving, topped with sour cream.
