Monkfish Stuffed with Fresh Herbs
Nutritional values
(Percentage of daily recommendation)
| Calorie | 257 cal. | (12 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.6 g | (2 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 4 μg | (20 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 16.5 μg | (28 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 8.8 mg | (73 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 31 μg | (10 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 4.6 μg | (10 %) | ||
| Vitamin B₁₂ | 4 μg | (133 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 581 mg | (15 %) | ||
| Calcium | 68 mg | (7 %) | ||
| Magnesium | 67 mg | (22 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 58 μg | (29 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 264 mg | |||
| Cholesterol | 50 mg | |||
| Complete sugar | 1 g |
Ingredients
- Ingredients
- 800 grams Monkfish (piece, ready to cook, skinless)
- 1 shallot
- 1 garlic clove
- 2 scallions
- 4 sprigs Dill
- 4 sprigs parsley
- 4 Tbsps olive oil
- salt
- freshly ground peppers
- 150 milliliters dry white wine
Preparation steps
Preheat the oven to 120°C (approximately 250°F).
Rinse the monkfish and trim central cartilage. Cut into 2 fillets, but do not separate completely.
Peel shallot and garlic and finely chop both. Rinse scallions, trim and set the greens aside. Cut the rest into rings.
Rinse the dill and parsley, shake dry, pluck finely and chop. Set 1 tablespoon of herbs aside and mix the rest with the shallot, garlic, scallions and 2 tablespoons oil. Season with salt and pepper and fill fish pieces with mixture. Tie with kitchen twine and wrap with the scallion greens.
Grease a deep baking pan or a roasting pan with oil and place the monkfish inside. Mix the reserved herbs with the remaining oil and spread over the monkfish. Season with salt and pepper and pour in the wine. Bake in oven for about 30 minutes and occasionally baste with the liquid.
Before serving, remove the kitchen twine and cut the monkfish into slices.
