EatSmarter exclusive recipe

Monkfish Steak

with Asparagus and Potato Salad
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Monkfish Steak

Monkfish Steak - A dream team: Breaded fish and tangy potato salad

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Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
650
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie650 kcal(31 %)
Protein31 g(32 %)
Fat36 g(31 %)
Carbohydrates48 g(32 %)
Sugar added2 g(8 %)
Roughage6.5 g(22 %)
Vitamin A0.4 mg(50 %)
Vitamin D3.6 μg(18 %)
Vitamin E9.7 mg(81 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin10.6 mg(88 %)
Vitamin B₆0.6 mg(43 %)
Folate147 μg(49 %)
Pantothenic acid2 mg(33 %)
Biotin15 μg(33 %)
Vitamin B₁₂3.1 μg(103 %)
Vitamin C33 mg(35 %)
Potassium1,029 mg(26 %)
Calcium128 mg(13 %)
Magnesium97 mg(32 %)
Iron3 mg(20 %)
Iodine31 μg(16 %)
Zinc2.1 mg(26 %)
Saturated fatty acids9.1 g
Uric acid244 mg
Cholesterol179 mg
Development of this recipe:

Ingredients

for
2
Ingredients
6
small waxy Potatoes (about 300 grams)
9 ounces
1
4 tablespoons
2 tablespoons
¾ cup
1 teaspoon
9 ounces
Monkfish (sliced)
1
1 tablespoon
6 tablespoons
1 tablespoon
Butter (about 20 grams)
½ bed
Preparation

Kitchen utensils

2 Pots, 1 Skillet, 1 Bowl, 1 Small bowl, 3 Plates, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Fork, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Sieve, 1 Slotted spatula, 1 Meat mallet, 1 Plastic wrap

Preparation steps

1.
Monkfish Steak preparation step 1

Scrub the potatoes thoroughly, then cook in boiling salted water until tender, about 20 minutes. Meanwhile, rinse the asparagus, peel the stalks and cut off the tough ends. Cook asparagus in another pot of boiling salted water until crisp-tender, then drain and let cool.

2.
Monkfish Steak preparation step 2

Drain the potatoes and let cool slightly, then peel and let cool completely.

3.
Monkfish Steak preparation step 3

Slice the potatoes and place in a bowl.

4.
Monkfish Steak preparation step 4

Cut asparagus into slices and add to the potatoes.

5.
Monkfish Steak preparation step 5

Peel the shallot and chop finely.

6.
Monkfish Steak preparation step 6

Heat 1 tablespoon oil in a pan over medium heat and sauté the shallot until translucent, stirring frequently. 

7.
Monkfish Steak preparation step 7

Pour the vinegar and stock over the shallot and bring to a boil. Pour the hot mixture over the potatoes and asparagus and toss gently.

8.
Monkfish Steak preparation step 8

Stir mustard into the potato salad and season with salt, pepper and a little sugar. Let stand about 30 minutes and stir again to combine.

9.
Monkfish Steak preparation step 9

Place the monkfish slices between two layers of plastic wrap and gently flatten with a mallet.

10.
Monkfish Steak preparation step 10

Whisk together the egg and cream in a small bowl. 

11.
Monkfish Steak preparation step 11

Season the monkfish slices lightly with salt and pepper.

12.
Monkfish Steak preparation step 12

Dredge the fish in flour, then dip in the egg mixture and coat with the breadcrumbs.

13.
Monkfish Steak preparation step 13

Heat the remaining oil with the butter in a pan over medium-high heat. Cook the fish until golden brown, about 2 minutes on each side, spooning with the fat frequently. Drain on paper towels.

14.
Monkfish Steak preparation step 14

Cut the roots from the cress and fold the cress into the potato salad. Divide the salad and monkfish among plates and serve immediately.