Eat Smarter USA | Eat Healthy. Live Smarter.

Ingredients

for
4
Print
Monkfish on Bed of Vegetables

Monkfish on Bed of Vegetables

45 min.
Time:
391
calories
Calories:
Health Score:
93 / 100
Ingredientsfor  
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
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.

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 %)
Ausgabe 02/24

Lust auf noch mehr kulinarische Highlights? Für nur 19,60 Euro im Jahr erhalten Sie 4 Magazine direkt nach Hause. In der aktuellen Ausgabe nehmen wir die 100 gängigsten Ernährungsmythen unter die Lupe. Neben 77 Schlank-Rezepten geben unsere Expert:innen die genialsten Tipps, wie Sie Ihre Darmflora ins Gleichgewicht bringen, das Bauchfett wieder loswerden und mit mehr Achtsamkeit besser schlafen.