Monkfish on Bed of Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 391 cal. | (19 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.6 g | (22 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 3.8 μg | (19 %) | ||
| Vitamin E | 8.7 mg | (73 %) | ||
| Vitamin K | 27.3 μg | (46 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 10.7 mg | (89 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 132 μg | (44 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 15.7 μg | (35 %) | ||
| Vitamin B₁₂ | 3.8 μg | (127 %) | ||
| Vitamin C | 172 mg | (181 %) | ||
| Potassium | 1,330 mg | (33 %) | ||
| Calcium | 108 mg | (11 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 57 μg | (29 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 10.2 g | |||
| Uric acid | 293 mg | |||
| Cholesterol | 55 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 200 grams potatoes
- 200 grams yellow carrots
- 2 yellow Bell pepper
- 250 grams yellow Tomatoes
- butter
- salt
- white peppers
- 500 milliliters vegetable stock
- 1 fresh Orange
- For Fish
- 750 grams Monkfish (ready to cook, skinless)
- 1 sprig Lemongrass
- 2 centimeters fresh ginger
- 1 fresh Lime
- 1 garlic clove
- 2 Tbsps vegetable oil
- 1 tsp Curry
- 150 milliliters unsweetened Coconut milk
- salt
- white peppers
- edible Flowers (for garnishing)
Preparation steps
Peel and rinse potatoes, cut into slices. Peel carrots, cut lengthwise into slices. Rinse and dry peppers, remove seeds and ribs and cut into strips. Rinse and halve tomatoes. Heat butter in a pan, saute peppers and tomatoes briefly, put on a plate and keep warm. Saute potatoes and carrots, season with salt and pepper, pour in vegetable stock and simmer for about 12 minutes or until vegetables are al dente. Add pepper strips and cook for another 3 minutes.Drain vegetables in a colander, preserving all liquid. Rinse and dry orange, cut in half, cut one half into thin slices, squeeze out juice from the other half.
Rinse and pat dry fish, divide into 4 equal pieces. Peel lemongrass and press the thick end flat. Peel ginger and grate finely. Rinse lime in hot water, grate zest and squeeze out juice. Peel garlic and chop finely. Heat oil in a pan and saute garlic briefly. Add lemongrass, ginger, curry powder and lime zest and sauté. Add coconut milk, orange and lime juice and remaining vegetable stock. Season with salt and pepper and simmer on medium heat for 5-8 minutes. Reduce heat, place fish into broth and cook until fish is done.
Remove fish from cooking broth and keep warm. Bring broth to a boil and puree with a hand blender to make a sauce. Arrange vegetables on plates, garnish with orange slices, drizzle with sauce and top with fish. Garnish with edible flowers, if desired. Serve.
