Monkfish Steak
Monkfish Steak - A dream team: Breaded fish and tangy potato salad
Healthy, because
Even smarter
Nutritional values
Asparagus and cream provide plenty of folic acid and vitamin B12, which are essential for blood formation. Valuable protein from potatoes and fish makes you feel full for a long time and is important for the protein build-up/conversion in the body, which also affects the blood cells.
Replace half the asparagus in this recipe with green asparagus. It grows above ground and therefore produces more vitamin C and secondary plant substances, such as carotenoids, than the white stalks. Vitamin C supports the absorption of iron from the fish and the carotenoids are converted into vitamin A in the body as required.
(Percentage of daily recommendation)
| Calorie | 650 cal. | (31 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 36 g | (31 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 6.5 g | (22 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 3.6 μg | (18 %) | ||
| Vitamin E | 9.7 mg | (81 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.6 mg | (88 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 147 μg | (49 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 15 μg | (33 %) | ||
| Vitamin B₁₂ | 3.1 μg | (103 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 1,029 mg | (26 %) | ||
| Calcium | 128 mg | (13 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 31 μg | (16 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 9.1 g | |||
| Uric acid | 244 mg | |||
| Cholesterol | 179 mg |
Ingredients
- Ingredients
- 6 small waxy potatoes (about 10-11 ounces)
- salt
- 9 ozs Asparagus
- 1 shallot
- 4 Tbsps vegetable oil
- 2 Tbsps White vinegar
- ¾ cup Chicken broth
- 1 tsp grained Dijon mustard
- peppers
- sugar
- 9 ozs Monkfish (sliced)
- 1 egg
- 1 Tbsp Whipped cream
- Pastry flour
- 6 Tbsps breadcrumbs
- 1 Tbsp butter
- ½ bed Cress
Kitchen utensils
Preparation steps
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.
Drain the potatoes and let cool slightly, then peel and let cool completely.
Slice the potatoes and place in a bowl.
Cut asparagus into slices and add to the potatoes.
Peel the shallot and chop finely.
Heat 1 tablespoon oil in a pan over medium heat and sauté the shallot until translucent, stirring frequently.
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.
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.
Place the monkfish slices between two layers of plastic wrap and gently flatten with a mallet.
Whisk together the egg and cream in a small bowl.
Season the monkfish slices lightly with salt and pepper.
Dredge the fish in flour, then dip in the egg mixture and coat with the breadcrumbs.
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.
Cut the roots from the cress and fold the cress into the potato salad. Divide the salad and monkfish among plates and serve immediately.
