Monkfish with Arugula Rice
Nutritional values
(Percentage of daily recommendation)
| Calorie | 739 cal. | (35 %) | ||
| Protein | 60 g | (61 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 86 g | (57 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.1 g | (27 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 5.1 μg | (26 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 93.8 μg | (156 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 20.7 mg | (173 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 186 μg | (62 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 16 μg | (36 %) | ||
| Vitamin B₁₂ | 5.6 μg | (187 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 1,623 mg | (41 %) | ||
| Calcium | 203 mg | (20 %) | ||
| Magnesium | 236 mg | (79 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 83 μg | (42 %) | ||
| Zinc | 5.8 mg | (73 %) | ||
| Saturated fatty acids | 8.7 g | |||
| Uric acid | 492 mg | |||
| Cholesterol | 133 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 1 kilogram Monkfish
- 200 grams Wild rice
- 200 grams Long grain rice
- 2 onions
- 3 garlic cloves
- 1 sm stalk Leeks
- 1 carrot
- 4 Tomatoes
- 1 bunch Arugula
- 2 Tbsps Sweet cream butter
- 3 Star anise
- black peppers (freshly ground)
- 500 milliliters fish stock
- 4 Tbsps Crème fraiche
- 1 pinch ground paprika
- Sea salt
Preparation steps
Remove gray skin from fish fillets. Rinse rice well. Peel onions and garlic and dice finely. Halve and rinse leek, cut diagonally into rings. Rinse tomatoes and cut into cubes. Peel carrot and dice. Rinse arugula and tear into small pieces. Heat 1 ½ tablespoons of butter in a pan and saute anise and garlic for a few seconds, add monkfish and cook on for 5 minutes per side. Remove fish from the pan and keep warm in the oven.
Add carrot, long-grain rice, wild rice, onions and leek to the pan and saute for 10 minutes, stirrng. Add fish stock, some water, creme fraiche, tomatoes, arugula and paprika. Simmer, covered, for 20 minutes. Remove from the pan and let stand for 10 minutes. Add remaining butter and season with pepper and sea salt, mix well. Season fish with salt and cut diagonally into serving portions. Arrange rice on plates and top with fish. Serve.
