EatSmarter exclusive recipe

Monkfish

with Aquavit, Dill and Mustard Seeds
0
Average: 0 (0 votes)
(0 votes)
Monkfish

Monkfish - Fine fare: Delicate monkfish in a flavorful broth

share Share
print
bookmark_border Copy URL
Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
ready in 12 h.
Ready in
Calories:
151
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie151 kcal(7 %)
Protein22 g(22 %)
Fat1 g(1 %)
Carbohydrates2 g(1 %)
Sugar added0 g(0 %)
Roughage1.5 g(5 %)
Vitamin A0.3 mg(38 %)
Vitamin D2.2 μg(11 %)
Vitamin E1.3 mg(11 %)
Vitamin B₁0 mg(0 %)
Vitamin B₂0.1 mg(9 %)
Niacin5 mg(42 %)
Vitamin B₆0.2 mg(14 %)
Folate20 μg(7 %)
Pantothenic acid0.3 mg(5 %)
Biotin3.8 μg(8 %)
Vitamin B₁₂2.3 μg(77 %)
Vitamin C6 mg(6 %)
Potassium336 mg(8 %)
Calcium53 mg(5 %)
Magnesium45 mg(15 %)
Iron1.2 mg(8 %)
Iodine16 μg(8 %)
Zinc0.7 mg(9 %)
Saturated fatty acids0.3 g
Uric acid154 mg
Cholesterol28 mg
Development of this recipe:

Ingredients

for
4
Ingredients
8 sheets
4 ounces
1
Carrot (about 100 grams)
1 ¾ cups
1 ¾ cups
dry White wine (or fish stock)
1
2 teaspoons
¼ cup
1 pound
1 bunch
5 tablespoons
Aquavit (or cranberry juice)
Sour cream (to taste)
Preparation

Kitchen utensils

1 Pot, 1 Small pot, 1 Bowl, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Sieve, 1 Ladle, 1 Mandoline, 1 Wooden spoon, 1 Slotted spoon

Preparation steps

1.
Monkfish preparation step 1

Soak gelatin in a bowl of cold water until softened, about 5 minutes.

2.
Monkfish preparation step 2

Peel the onions and carrot and thinly slice both.

3.
Monkfish preparation step 3

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.

4.
Monkfish preparation step 4

Add softened gelatin to hot stock and stir to dissolve (do not let boil).

5.
Monkfish preparation step 5

Stir vinegar into stock, remove from heat and let cool slightly. Season with salt.

6.
Monkfish preparation step 6

Pass stock through a sieve into a bowl. Remove bay leaf and reserve vegetables.

7.
Monkfish preparation step 7

Rinse monkfish, pat dry and cut into bite-sized pieces. Season with salt and pepper.

8.
Monkfish preparation step 8

Heat remaining white wine in a small pot over medium heat. Add monkfish and gently simmer until opaque throughout, about 5 minutes.

9.
Monkfish preparation step 9

Rinse dill, shake dry, pluck fronds and finely chop. Add to strained stock.

10.
Monkfish preparation step 10

Arrange reserved vegetables and the fish cubes decoratively in 4 soup plates.

11.
Monkfish preparation step 11

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.