Monkfish Stew with Gremolata
Healthy, because
Even smarter
Nutritional values
IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.
If you have a little more time, you can Vegetable broth also do it yourself. Then you can not only use your favourite vegetables for it, but also avoid unnecessary additives such as sugar.
(Percentage of daily recommendation)
| Calorie | 262 cal. | (12 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.8 g | (49 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 164.1 μg | (274 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.6 mg | (80 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 143 μg | (48 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 5.9 μg | (13 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 109 mg | (115 %) | ||
| Potassium | 1,394 mg | (35 %) | ||
| Calcium | 114 mg | (11 %) | ||
| Magnesium | 91 mg | (30 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 48 μg | (24 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 291 mg | |||
| Cholesterol | 46 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 600 grams Monkfish (ready to cook)
- 200 grams Green cabbage
- 200 grams Brussels sprouts
- 300 grams Pumpkin
- 300 grams Jerusalem artichoke
- 2 Tbsps olive oil
- Iodized salt
- freshly ground peppers
- 200 milliliters Vegetable broth
- 2 centiliters Noilly Prat
- 2 Tbsps Crème fraiche
- For the gremolata
- 1 untreated lemon
- 2 garlic cloves
- 3 Tbsps freshly chopped parsley
Preparation steps
Rinse the monkfish, pat dry and cut into small serving pieces. Rinse the cabbage and Brussels sprouts, cut the cabbage into strips and halve the sprouts. Cut the pumpkin into thin slices. The Jerusalem artichoke, peel and dice. Heat the oil in a wide skillet, add the vegetables and saute 2-3 minutes. Season with salt and pepper and deglaze with the vegetable broth. Add the vermouth, cover and simmer until the vegetables are tender, about 10 minutes. Then spread the crème fraîche over. Season the fish with salt and pepper and place on top. Cover and cook over low heat until the fish is just cooked through, about 5 minutes.
For the gremolata: Finely grate the lemon zest. Peel the garlic, chop finely and mix with the lemon zest and parsley. Season the stew to taste and serve sprinkled with some of the gremolata. Serve the remaining gremolata on the side.
