EatSmarter exclusive recipe

Monkfish Cutlets

with Yellow Tomatoes
5
Average: 5 (4 votes)
(4 votes)
Monkfish Cutlets

Monkfish Cutlets - Herbs and spicy capers contrast nicely with the sweetness of the fish

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Health Score:
9,6 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
240
calories
Calories

Healthy, because

Even smarter

Nutritional values

This meatless schnitzel coverw more than half the daily requirement of vitamin D. The fat-soluble vitamin is responsible for calcium and phosphate metabolism and tooth and bone formation.

If you're missing carbohydrates here,  eat a delicious wholemeal baguette with the schnitzel. The dietary fibres contained in it support good digestion and provides for longer satiation.

1 serving contains
(Percentage of daily recommendation)
Calorie240 kcal(11 %)
Protein22 g(22 %)
Fat12 g(10 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage1.5 g(5 %)
Vitamin A0.2 mg(25 %)
Vitamin D2.8 μg(14 %)
Vitamin E3.7 mg(31 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin6.5 mg(54 %)
Vitamin B₆0.3 mg(21 %)
Folate63 μg(21 %)
Pantothenic acid0.7 mg(12 %)
Biotin7.6 μg(17 %)
Vitamin B₁₂2.8 μg(93 %)
Vitamin C39 mg(41 %)
Potassium654 mg(16 %)
Calcium68 mg(7 %)
Magnesium62 mg(21 %)
Iron1.4 mg(9 %)
Iodine19 μg(10 %)
Zinc0.8 mg(10 %)
Saturated fatty acids1.9 g
Uric acid199 mg
Cholesterol34 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
14
1 ounce
Caper (from a jar)
1
4 sprigs
½
½
10 ounces
1 teaspoon
5
2 tablespoons
½ cup
White wine (or fish stock)
Preparation

Kitchen utensils

1 Skillet, 1 Plate, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Sieve, 1 Mortar, 1 Slotted spatula, 1 Meat mallet, 1 Plastic wrap, 1 Citrus juicer

Preparation steps

1.
Monkfish Cutlets preparation step 1

Rinse tomatoes, cut in half and squeeze out the seeds.

2.
Monkfish Cutlets preparation step 2

Drain the capers and chop coarsely.

3.
Monkfish Cutlets preparation step 3

Peel shallot and chop very finely. Rinse the parsley, shake dry, pluck off the leaves and chop coarsely. Squeeze lemon and orange separately.

4.
Monkfish Cutlets preparation step 4

Rinse monkfish, pat dry and cut into 2 cm (approximately 3/4-inch) thick slices. Cover the cutlets with plastic wrap and flatten slightly with a meat mallet or pan. Crush coriander seeds and peppercorns coarsely in a mortar.

5.
Monkfish Cutlets preparation step 5

Coat slices of fish in the spices.

6.
Monkfish Cutlets preparation step 6

Heat the oil in a skillet and fry the fish slices on each side over high heat for 1 minute. Remove. Season to taste with a little salt and lemon juice.

7.
Monkfish Cutlets preparation step 7

Add tomatoes and shallot to the skillet and cook for 30 seconds while stirring.

8.
Monkfish Cutlets preparation step 8

Stir in 50 ml (approximately 3 1/2 tablespoons) of orange juice and the white wine.

9.
Monkfish Cutlets preparation step 9

Add capers, bring to a boil and cook for 3 minutes over high heat. Add fish and parsley to the skillet and heat briefly. Season with salt and pepper and serve immediately.