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Ingredients

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Monkfish Steak

Monkfish Steak

with Asparagus and Potato Salad
50 min., ready in 1 hr 10 min.
Time:
650
calories
Calories:
Ingredientsfor  
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
How healthy are the main ingredients?
Whipped creampotatosaltshallotsugaregg
Preparation
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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie650 cal.(31 %)
Protein31 g(32 %)
Fat36 g(31 %)
Carbohydrates48 g(32 %)
Sugar added2 g(8 %)
Roughage6.5 g(22 %)
Healthy, because

Healthy, because

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.

Even smarter

Even smarter

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.

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