Monkfish on Bed of Vegetables

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Monkfish on Bed of Vegetables
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Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
391
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie391 cal.(19 %)
Protein33 g(34 %)
Fat18 g(16 %)
Carbohydrates22 g(15 %)
Sugar added0 g(0 %)
Roughage6.6 g(22 %)
Vitamin A1 mg(125 %)
Vitamin D3.8 μg(19 %)
Vitamin E8.7 mg(73 %)
Vitamin K27.3 μg(46 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin10.7 mg(89 %)
Vitamin B₆0.8 mg(57 %)
Folate132 μg(44 %)
Pantothenic acid1.4 mg(23 %)
Biotin15.7 μg(35 %)
Vitamin B₁₂3.8 μg(127 %)
Vitamin C172 mg(181 %)
Potassium1,330 mg(33 %)
Calcium108 mg(11 %)
Magnesium120 mg(40 %)
Iron3.3 mg(22 %)
Iodine57 μg(29 %)
Zinc1.8 mg(23 %)
Saturated fatty acids10.2 g
Uric acid293 mg
Cholesterol55 mg
Complete sugar14 g

Ingredients

for
4
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)
How healthy are the main ingredients?
TomatopotatocarrotCoconut milkgingersalt

Preparation steps

1.

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.

2.

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.

3.

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.