Monkfish with Green Asparagus
Nutritional values
(Percentage of daily recommendation)
| Calorie | 452 cal. | (22 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.7 g | (9 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3.8 μg | (19 %) | ||
| Vitamin E | 8.2 mg | (68 %) | ||
| Vitamin K | 43 μg | (72 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.8 mg | (82 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 131 μg | (44 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 7 μg | (16 %) | ||
| Vitamin B₁₂ | 3.8 μg | (127 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 691 mg | (17 %) | ||
| Calcium | 116 mg | (12 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 58 μg | (29 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 279 mg | |||
| Cholesterol | 47 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 300 grams green Asparagus
- 7 Tbsps olive oil
- 6 garlic cloves
- 1 handful Dill
- 175 grams black Olives (pitted)
- 2 Tbsps breadcrumbs
- 750 grams Monkfish (or turbot or cod fillet)
- salt
- freshly ground peppers
- 3 Tbsps cold-pressed olive oil
Preparation steps
Rinse the asparagus, peel the lower third and cut woody asparagus ends. Cut into about 8 cm (approximately 3 1/4-inch) long pieces. Preheat the oven to 225°C (approximately 425°F). Add 2 tablespoons olive oil to an oven-proof pan and heat until very hot.
Peel garlic and cut into thin slices. Rinse the dill, shake dry and pluck the leaves from the stems. Drain olives, chop and mix with 3 tablespoons olive oil and breadcrumbs.
Rinse the fish fillets, pat dry and season with salt and pepper. Place the fish and the asparagus into the pan and roast in oven for 5-6 minutes.
Set the oven to broil or 250°C (approximately 475°F) and distribute the olive-breadcrumb mixture on the asparagus. Broil in oven for about 3 minutes.
Sauté garlic and dill in remaining olive oil in another pan briefly. Do not allow garlic to brown, or it will taste bitter. Arrange the monkfish on the bed of asparagus and drizzle with garlic and dill sauce.
