Monkfish with Ginger, Spinach, Oranges and Tomato Sauce

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Monkfish with Ginger, Spinach, Oranges and Tomato Sauce
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Health Score:
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
257
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie257 kcal(12 %)
Protein26 g(27 %)
Fat12 g(10 %)
Carbohydrates11 g(7 %)
Sugar added6 g(24 %)
Roughage2.8 g(9 %)
Vitamin A0.9 mg(113 %)
Vitamin D3 μg(15 %)
Vitamin E9.6 mg(80 %)
Vitamin K387.2 μg(645 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin8.2 mg(68 %)
Vitamin B₆0.6 mg(43 %)
Folate186 μg(62 %)
Pantothenic acid0.9 mg(15 %)
Biotin12.9 μg(29 %)
Vitamin B₁₂3 μg(100 %)
Vitamin C80 mg(84 %)
Potassium1,115 mg(28 %)
Calcium159 mg(16 %)
Magnesium119 mg(40 %)
Iron4.3 mg(29 %)
Iodine53 μg(27 %)
Zinc1.6 mg(20 %)
Saturated fatty acids1.4 g
Uric acid267 mg
Cholesterol38 mg
Complete sugar11 g

Ingredients

for
4
Ingredients
150 milliliters Orange juice
70 milliliters fish stock
250 grams lumpy tomatoes
2 Tbsps honey
2 Tbsps Fish sauce
cayenne pepper
600 grams Monkfish (ready to cook)
Sea salt
4 Tbsps vegetable oil
400 grams fresh young Spinach
1 tsp ginger (cut into matchsticks)
How healthy are the main ingredients?
SpinachtomatoOrange juicehoneygingercayenne pepper

Preparation steps

1.

For the sauce, bring the fish stock to a boil with the orange juice. Add the tomatoes and simmer for about 20 minutes. Then puree and season with honey, fish sauce and cayenne pepper.

2.

Rinse the fish, pat dry and cut into 6 medallions. Season with salt and sear briefly on all sides in 2 tablespoons of hot oil. Remove from pan and place in a baking dish. Spread on the sauce and finish cooking under the broiler for about 4-5 minutes, watching carefully.

3.

Rinse the spinach, pick the leaves and blanch in salted water, then rinse and drain. Place the ginger in the remaining oil and cook with the spinach. Season with fish sauce and arrange on plates. Place the monkfish on top and serve with the remaining sauce.