EatSmarter exclusive recipe

Monkfish

with Braised Peppers
4.75
Average: 4.8 (4 votes)
(4 votes)
Monkfish

Monkfish - Mediterranean vegetables make a perfect bed for monkfish

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Health Score:
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
430
calories
Calories

Healthy, because

Even smarter

Nutritional values

This monkfish recipe contains everything that makes Mediterranean cuisine so healthy: easily digestible protein, unsaturated fatty acids, fibre, secondary plant substances and vitamins A, D, E and C. This combination has a positive effect on the intestines, eyes, bones, heart, vessels and lowers an increased cholesterol level.

Monkfish is one of the noblest and most expensive fish because of its firm, aromatic flesh. Therefore pay close attention to the cooking time. If it is exceeded, the delicacy is hard and tough - neither you nor the fine fish deserve this. MSC-certified monkfish have also been available since 2018. So look out for this certificate when you buy, so that we can continue to enjoy the popular Lotte, as the fish is also known.

1 serving contains
(Percentage of daily recommendation)
Calorie430 kcal(20 %)
Protein22 g(22 %)
Fat33 g(28 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage9 g(30 %)
Vitamin A0.4 mg(50 %)
Vitamin D3 μg(15 %)
Vitamin E21.9 mg(183 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin5.9 mg(49 %)
Vitamin B₆0.6 mg(43 %)
Folate52 μg(17 %)
Pantothenic acid0.8 mg(13 %)
Biotin8.7 μg(19 %)
Vitamin B₁₂1.5 μg(50 %)
Vitamin C165 mg(174 %)
Potassium766 mg(19 %)
Calcium101 mg(10 %)
Magnesium84 mg(28 %)
Iron2.5 mg(17 %)
Iodine22 μg(11 %)
Zinc1.1 mg(14 %)
Saturated fatty acids4.3 g
Uric acid232 mg
Cholesterol30 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 onions
2 garlic
8 Hungarian wax peppers (about 800 grams)
4 tablespoons olive oil
salt
peppers
100 milliliters dry white wine (or cranberry juice)
100 milliliters Vegetable broth
425 grams Diced tomatoes (canned)
1 tablespoon Coriander
1 teaspoon black peppercorns
600 grams Monkfish
40 grams Caper
50 grams green Olives (pitted)
3 stalks Basil
How healthy are the main ingredients?
Oliveolive oiloniongarlicsaltBasil
Preparation

Kitchen utensils

1 Skillet, 1 Roasting pan (with lid), 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Mortar, 1 Slotted spatula, 1 Can opener, 1 Lid

Preparation steps

1.
Monkfish preparation step 1

Peel the onions and garlic and finely chop.

2.
Monkfish preparation step 2

Halve the peppers lengthwise, remove the seeds, rinse and pat dry.

3.
Monkfish preparation step 3

Heat 2/3 of the oil in a roasting pan over medium heat. Sauté onions and garlic until translucent, stirring frequently, 3-4 minutes.

4.
Monkfish preparation step 4

Add peppers and cook, stirring occasionally, until softened, 3-4 minutes.

5.
Monkfish preparation step 5

Season with salt and pepper, then pour in the white wine.

6.
Monkfish preparation step 6

Stir in vegetable broth and tomatoes, cover and simmer 15 minutes.

7.
Monkfish preparation step 7

Meanwhile, crush the coriander seeds and peppercorns in a mortar.

8.
Monkfish preparation step 8

Rinse monkfish, pat dry and cut into small pieces. Sprinkle with the crushed spices.

9.
Monkfish preparation step 9

Heat the remaining oil in a heavy pan over high heat and fry the monkfish pieces until browned.

10.
Monkfish preparation step 10

Add capers and olives to vegetables in roasting pan and season with salt and pepper.

11.
Monkfish preparation step 11

Arrange pieces of fish on the vegetables and season with salt. Cover and cook until fish is opaque throughout, 7-8 minutes. Rinse basil, shake dry, pluck leaves and coarsely chop. Sprinkle over the fish and serve immediately.