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Monkfish with Green Asparagus and Red Wine Dressing

Monkfish with Green Asparagus and Red Wine Dressing

30 min., ready in 45 min.
Time:
251
calories
Calories:
Health Score:
68 / 100
Ingredientsfor  
Ingredients
500 grams green Asparagus
salt
1 red Endive
100 grams Blueberries
3 Tbsps Red wine
1 Tbsp Red wine vinegar
1 tsp sugar
6 Tbsps olive oil
freshly ground peppers
400 grams Monkfish (ready to cook)
How healthy are the main ingredients?
Blueberryolive oilsugarsaltEndive
Preparation
1.

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.

2.

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.

3.

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. 

4.

Drizzle with the dressing and serve. 

Nutritional values
1 each contains
(Percentage of daily recommendation)
Calorie251 cal.(12 %)
Protein18 g(18 %)
Fat16 g(14 %)
Carbohydrates8 g(5 %)
Sugar added2 g(8 %)
Roughage3.4 g(11 %)
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