Monkfish Fillets
Monkfish Fillets - Mediterranean vegetables make a perfect bed for monkfish
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.
(Percentage of daily recommendation)
| Calorie | 430 cal. | (20 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 21.9 mg | (183 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 5.9 mg | (49 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 52 μg | (17 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 8.7 μg | (19 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 165 mg | (174 %) | ||
| Potassium | 766 mg | (19 %) | ||
| Calcium | 101 mg | (10 %) | ||
| Magnesium | 84 mg | (28 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 232 mg | |||
| Cholesterol | 30 mg |
Ingredients
- Ingredients
- 2 onions
- 2 garlic cloves
- 8 Hungarian wax peppers (about 800 grams)
- 4 Tbsps olive oil
- salt
- peppers
- 100 milliliters dry white wine (or cranberry juice)
- 100 milliliters Vegetable broth
- 425 grams Diced tomatoes (canned)
- 1 Tbsp Coriander
- 1 tsp black peppercorns
- 600 grams Monkfish
- 40 grams Caper
- 50 grams green Olives (pitted)
- 3 stalks Basil
Kitchen utensils
Preparation steps
Peel the onions and garlic and finely chop.
Halve the peppers lengthwise, remove the seeds, rinse and pat dry.
Heat 2/3 of the oil in a roasting pan over medium heat. Sauté onions and garlic until translucent, stirring frequently, 3-4 minutes.
Add peppers and cook, stirring occasionally, until softened, 3-4 minutes.
Season with salt and pepper, then pour in the white wine.
Stir in vegetable broth and tomatoes, cover and simmer 15 minutes.
Meanwhile, crush the coriander seeds and peppercorns in a mortar.
Rinse monkfish, pat dry and cut into small pieces. Sprinkle with the crushed spices.
Heat the remaining oil in a heavy pan over high heat and fry the monkfish pieces until browned.
Add capers and olives to vegetables in roasting pan and season with salt and pepper.
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.
