Monkfish with Broad Beans and Mango Coulis
Nutritional values
(Percentage of daily recommendation)
| Calorie | 378 cal. | (18 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 3.5 μg | (18 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 80.3 μg | (134 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 10.4 mg | (87 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 171 μg | (57 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 19.7 μg | (44 %) | ||
| Vitamin B₁₂ | 3.5 μg | (117 %) | ||
| Vitamin C | 82 mg | (86 %) | ||
| Potassium | 1,054 mg | (26 %) | ||
| Calcium | 179 mg | (18 %) | ||
| Magnesium | 117 mg | (39 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 55 μg | (28 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 318 mg | |||
| Cholesterol | 44 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 1 ripe Mango
- 6 Tbsps olive oil
- 800 grams broad Beans
- salt
- 1 Red chili pepper
- 1 garlic clove
- salt
- freshly ground peppers
- 700 grams Monkfish (ready to cook, skinless, tail end)
- lemon juice
- 2 sprigs Thai basil
- cayenne pepper (for sprinkling)
Preparation steps
Peel and halve mango, pit and dice. Puree in a blender and gradually add 2-3 tablespoons of olive oil in a thin stream. Refrigerate.
Rinse beans and blanch in boiling salted water for 5 minutes. Drain, rinse in cold water and drain again.
Rinse and dry chile pepper, halve and remove seeds and ribs, cut into thin slices.
Peel garlic and chop finely. Heat 1 tablespoon of oil in a pan and saute garlic for a few seconds. Add beans and chile pepper and saute for about 5 minutes. Season with salt and pepper.
Rinse monkfish, pat dry and cut into 16 equally thick medallions. Drizzle with lemon juice and season with salt and pepper. Heat remaining oil in a pan and cook fish for about 2 minutes per side. Rinse basil, shake dry, pluck off leaves and add to the fish during the last few seconds od cooking. Arrange beans on plates, top with monkfish and garnish with chile rings, Thai basil and mango coulis. Sprinkle with cayenne pepper and serve.
