Monkfish with Tomato Salsa
Nutritional values
(Percentage of daily recommendation)
| Calorie | 526 cal. | (25 %) | ||
| Protein | 66.3 g | (68 %) | ||
| Fat | 21.33 g | (18 %) | ||
| Carbohydrates | 16.4 g | (11 %) | ||
| Sugar added | 1.05 g | (4 %) | ||
| Roughage | 4.22 g | (14 %) |
| Vitamin A | 303.17 mg | (37,896 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.57 mg | (13 %) | ||
| Vitamin B₁ | 0.22 mg | (22 %) | ||
| Vitamin B₂ | 0.32 mg | (29 %) | ||
| Niacin | 22.65 mg | (189 %) | ||
| Vitamin B₆ | 1.24 mg | (89 %) | ||
| Folate | 79.09 μg | (26 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 12.23 μg | (27 %) | ||
| Vitamin B₁₂ | 3.54 μg | (118 %) | ||
| Vitamin C | 47.9 mg | (50 %) | ||
| Potassium | 2,484.38 mg | (62 %) | ||
| Calcium | 86.73 mg | (9 %) | ||
| Magnesium | 130.95 mg | (44 %) | ||
| Iron | 2.48 mg | (17 %) | ||
| Iodine | 0.75 μg | (0 %) | ||
| Zinc | 2.41 mg | (30 %) | ||
| Saturated fatty acids | 1.98 g | |||
| Cholesterol | 108.86 mg |
Ingredients
- Ingredients
- 12 Monkfish medallions (skinless) (each around 50-60 grams) (approximately 2 ounces)
- salt
- freshly ground peppers
- 3 garlic cloves
- 2 Tbsps lemon juice
- 1 onion
- 6 Beefsteak tomato
- 4 Tbsps olive oil
- 1 pinch sugar
- 1 generous pinch cloves
- 1 bunch Basil
Preparation steps
Rinse the fish, pat dry and season with salt and pepper. Peel the garlic, mince and then mix with the lemon juice and sprinkle over the fish. Peel the onion and chop finely.
Blanch the tomatoes, peel, quarter and remove the seeds. Cut 2 tomatoes into wedges and thinly slice. Cut the remaining into small cubes. Sweat the onion in 1 tablespoon oil until translucent. Add the diced tomatoes, sugar and cloves and season with salt and pepper. Heat the remaining oil and sear the fish on both sides, around 2 minutes. Remove from the heat and let stand until cooked to your liking. Rinse the basil and set 2 sprigs aside. Finely chop the remaining basil and mix with the tomato sauce. Arrange the tomato slices on serving plates, top with the fish medallions and serve with the tomato sauce and reserved fresh basil leaves.
