Monkfish with Lentils and Sage
Nutritional values
(Percentage of daily recommendation)
| Calorie | 335 cal. | (16 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.2 g | (37 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 86.4 μg | (144 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.3 mg | (69 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 155 μg | (52 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 11.1 μg | (25 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 123 mg | (129 %) | ||
| Potassium | 905 mg | (23 %) | ||
| Calcium | 93 mg | (9 %) | ||
| Magnesium | 118 mg | (39 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 206 mg | |||
| Cholesterol | 33 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 2 Monkfish (each about 400 grams)
- 1 handful Sage
- 2 garlic cloves
- 4 Tbsps olive oil
- salt
- freshly ground peppers
- 200 milliliters fish stock
- 2 centiliters Noilly Prat
- 100 grams Le Puy lentils
- 100 grams red Lentils
- 2 red Bell pepper
- soy sauce
Preparation steps
Preheat the oven to 180°C (approximately 350°F).
Rinse the monkfish and pat dry. Pluck sage leaves. Place half of the sage leaves on 1 monkfish and place the second fish on top. Tie with kitchen twine. Peel the garlic, chop finely and sauté briefly in 2 tablespoons hot oil. Season the monkfish with salt and pepper and sauté in oil on all sides. Deglaze with the fish stock and vermouth, cover and cook over low heat until tender, 15-20 minutes.
Rinse both types of lentils. Rinse the bell peppers, cut in half, trim and cut into small cubes. In remaining oil, sauté bell peppers and add the Le Puy lentils. Cover with water and simmer for about 10 minutes. Add red lentils and cook for another 10-15 minutes. If necessary, add more water. Season with soy sauce, salt and pepper. Chop remaining sage leaves and fold into the lentils. Transfer to plates. Take the monkfish from the broth, cut into 4 pieces and serve on the lentils.
