Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Monkfish with Grilled White Asparagus
- 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
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.
(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 %) |
Healthy, because
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.
Even smarter
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.