Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Monkfish with Ginger, Spinach, Oranges and Tomato Sauce
30 min., ready in 55 min.
Time:
269
calories
Calories:
Health Score:
79 / 100
Ingredientsfor
- 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)
Preparation
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.
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 269 cal. | (13 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 3.1 g | (10 %) |