Monkfish with Green Asparagus and Red Wine Dressing
Nutritional values
(Percentage of daily recommendation)
| Calorie | 251 cal. | (12 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 3.4 g | (11 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 60 μg | (100 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 165 μg | (55 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 6.4 μg | (14 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 579 mg | (14 %) | ||
| Calcium | 64 mg | (6 %) | ||
| Magnesium | 57 mg | (19 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 37 μg | (19 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 168 mg | |||
| Cholesterol | 25 mg | |||
| Complete sugar | 7 g |
Preparation steps
Peel bottom thirds of asparagus and halve lengthwise. Blanch in boiling salted water for about 5 minutes. Drain and pat dry. Rinse endive and remove hard stalk. Tear leaves into smaller pieces. Rinse and pat dry blueberries. Combine half of berries with red wine, vinegar, sugar and 4-5 tablespoons of oil, puree. Season with salt and pepper.
Rinse monkfish, pat dry and cut into about 12 bite-sized pieces. Season with salt and pepper. Heat 1-2 tablespoons of oil in a nonstick pan and cook fish for about 2-3 minutes per side or until golden brown.
Heat 1-2 tablespoons of oil in a grill pan and grill asparagus for about 2-3 minutes. Season with salt and pepper. Arrange endive, asparagus, fish and blueberries on plates.
Drizzle with the dressing and serve.
