Monkfish with Green Asparagus

0
Average: 0 (0 votes)
(0 votes)
Monkfish with Green Asparagus
share Share
print
bookmark_border Copy URL
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 55 min.
Ready in
Calories:
452
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie452 cal.(22 %)
Protein31 g(32 %)
Fat33 g(28 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage2.7 g(9 %)
Vitamin A0.2 mg(25 %)
Vitamin D3.8 μg(19 %)
Vitamin E8.2 mg(68 %)
Vitamin K43 μg(72 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin9.8 mg(82 %)
Vitamin B₆0.4 mg(29 %)
Folate131 μg(44 %)
Pantothenic acid1.2 mg(20 %)
Biotin7 μg(16 %)
Vitamin B₁₂3.8 μg(127 %)
Vitamin C21 mg(22 %)
Potassium691 mg(17 %)
Calcium116 mg(12 %)
Magnesium83 mg(28 %)
Iron2.4 mg(16 %)
Iodine58 μg(29 %)
Zinc1.5 mg(19 %)
Saturated fatty acids4.8 g
Uric acid279 mg
Cholesterol47 mg
Complete sugar3 g

Ingredients

for
4
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
How healthy are the main ingredients?
Oliveolive oilolive oilDillgarlic clovesalt

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.

5.

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.