Monkfish with Herbs Purée

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Monkfish with Herbs Purée
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Health Score:
7,4 / 10
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
741
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie741 kcal(35 %)
Protein29.94 g(31 %)
Fat61.45 g(53 %)
Carbohydrates15.64 g(10 %)
Sugar added0 g(0 %)
Roughage2.37 g(8 %)
Vitamin A772.87 mg(96,609 %)
Vitamin D0.78 μg(4 %)
Vitamin E3.08 mg(26 %)
Vitamin B₁0.15 mg(15 %)
Vitamin B₂0.38 mg(35 %)
Niacin9.34 mg(78 %)
Vitamin B₆0.57 mg(41 %)
Folate72.89 μg(24 %)
Pantothenic acid1.07 mg(18 %)
Biotin8.47 μg(19 %)
Vitamin B₁₂1.72 μg(57 %)
Vitamin C16.47 mg(17 %)
Potassium1,013.74 mg(25 %)
Calcium279.91 mg(28 %)
Magnesium87.99 mg(29 %)
Iron2.87 mg(19 %)
Iodine34.57 μg(17 %)
Zinc1.92 mg(24 %)
Saturated fatty acids32.49 g
Cholesterol309.28 mg

Ingredients

for
4
For the puree
200 grams
mixed Fresh herbs (such as chervil, parsley, dill and basil)
1
2 tablespoons
2 tablespoons
400 milliliters
2
2 tablespoons
freshly grated Parmesan
Nutmeg (freshly grated)
For the sauce
1
1 tablespoon
100 milliliters
100 milliliters
2 tablespoons
grainy Mustard
For the fish
4
Monkfish medallions (each about 140 grams)
freshly ground Pepper
2 tablespoons

Preparation steps

1.
step1
2.

For the puree: rinse herbs, pluck off leaves and blanch in boiling salted water briefly. Drain and rinse in cold water, squeeze well and chop coarsely.

3.
step 2 and 3
4.
Preheat the oven to 180 ° C upper and lower heat.
5.

Peel onion and chop finely. Heat butter in a pan and saute until translucent. Add flour and mix well. Add herbs and cream, simmer for about 5 minutes. Remove from heat, whisk in egg yolks and Parmesan, season with salt and nutmeg.

6.
step 4
7.

Spread mixture in a shallow baking pan and smooth. Bake in preheated oven at 180°C (approximately 350°F) for about 20 minutes. 

8.
step 5 and 6
9.

For the sauce: peel onion, halve and cut into strips. Heat butter in a pan and cook onion until golden brown. Deglaze pan with wine and simmer for about 5 minutes. Add cream and puree, simmer for about 5 minutes or until creamy. Add mustard and season with salt. 

10.
sTEP 7
11.

For the fish: rinse and pat dry monkfish, season with salt and pepper. Heat oil in a pan and cook fish for about 5-6 minutes or until golden brown on both sides. 

12.

Arrange herb puree on plates, top with fish and drizzle with a little sauce. Serve accompanied by the rest of sauce.