Monkfish with Spicy Tomato Sauce
Nutritional values
(Percentage of daily recommendation)
| Calorie | 212 cal. | (10 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 1.2 g | (4 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3.1 μg | (16 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 28.4 μg | (47 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 37 μg | (12 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 5.2 μg | (12 %) | ||
| Vitamin B₁₂ | 3 μg | (100 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 625 mg | (16 %) | ||
| Calcium | 57 mg | (6 %) | ||
| Magnesium | 60 mg | (20 %) | ||
| Iron | 1 mg | (7 %) | ||
| Iodine | 42 μg | (21 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 215 mg | |||
| Cholesterol | 57 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 3 red onions
- 1 pc fresh ginger (walnut-sized)
- 2 garlic cloves
- 2 Tbsps Ghee (or use clarified butter)
- 2 Tbsps Tomato paste
- 1 tsp ground cilantro
- ½ tsp ground fennel seeds
- ½ tsp ground Cumin
- 1 tsp Chili powder
- 1 tsp Turmeric
- 1 Tbsp brown sugar
- 250 milliliters water
- 3 Tbsps lemon juice
- salt
- peppers
- 600 grams Monkfish
- 8 sprigs cilantro
Preparation steps
Peel onions, ginger and garlic and finely chop. Heat ghee in a frying pan with high sides, add chopped ingredients and saute for 3 minutes over low to medium heat, stirring constantly. Add tomato paste, ground coriander, ground fennel, cumin, chili powder and turmeric and cook 1 minute. Sprinkle with sugar and allow to caramelize slightly. Deglaze with 250 ml (approximately 1 cup) of water and the lemon juice, bring to a boil and season with salt and pepper.
Rinse the fish and pat dry. Cut the fish into large pieces and cook in the spicy tomato sauce, covered, over low to medium heat for 6-8 minutes. Rinse the cilantro, shake dry and coarsely chop. Stir the cilantro into the fish curry and season with salt, pepper and lemon juice. Serve with basmati rice, if desired.
