Monkfish with Grilled White Asparagus
Healthy, because
Even smarter
Nutritional values
The meat of the monkfish is rich in protein and at the same time very low in fat. So the fish fillet becomes a superfood for muscle building! The monkfish fillet also provides bone-strengthening calcium and potassium for a balanced fluid balance in the body.
Depending on preference and availability, the monkfish fillet can also be prepared with green asparagus instead of white asparagus. As a satiating side dish, classic boiled potatoes or fresh jacket potatoes go well with the dish.
(Percentage of daily recommendation)
| Calorie | 244 cal. | (12 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 1.1 g | (4 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3.1 μg | (16 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 38.1 μg | (64 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.6 mg | (63 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 87 μg | (29 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 5 μg | (11 %) | ||
| Vitamin B₁₂ | 3.1 μg | (103 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 546 mg | (14 %) | ||
| Calcium | 67 mg | (7 %) | ||
| Magnesium | 64 mg | (21 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 49 μg | (25 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 3.8 g | |||
| Uric acid | 222 mg | |||
| Cholesterol | 55 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 8 stalks white Asparagus
- salt
- sugar
- 1 garlic clove
- olive oil
- ½ bunch Chives
- lemon juice
- 600 grams Monkfish (ready to cook, skinless)
- freshly ground peppers
- 50 milliliters fish stock
- 3 Tbsps dry white wine
- 50 milliliters Whipped cream
- 1 Tbsp Lobster paste
Preparation steps
Peel asparagus, cut off woody ends and cut stalks into pieces. Cook in boiling salted water with a pinch of sugar for about 15 minutes or until al dente. Peel garlic and chop finely. Heat 3-4 tablespoons of oil in a pan and saute garlic for a few seconds.
Rinse and dry chives, cut into small rings, add to the pan. Season with lemon juice and cool. Rinse fish, pat dry, cut into 8 equal medallions and season with salt and pepper. Heat oil in a pan and cook fish until golden brown on both sides. Drain asparagus. Heat oil in a pan and saute asparagus for a few minutes.
Combine fish stock, wine and cream in a pot and bring to a boil. Add lobster paste and season to taste. Arrange fish on plates, top with asparagus and drizzle with sauce. Garnish with chives and serve.
