Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Monkfish with Green Asparagus and Red Wine Dressing
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.
(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 %) |