Monkfish with Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 597 cal. | (28 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 85 g | (57 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.7 g | (32 %) |
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 2.2 μg | (11 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 94.2 μg | (157 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 14.7 mg | (123 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 183 μg | (61 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 16.3 μg | (36 %) | ||
| Vitamin B₁₂ | 2.9 μg | (97 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 1,562 mg | (39 %) | ||
| Calcium | 183 mg | (18 %) | ||
| Magnesium | 191 mg | (64 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 50 μg | (25 %) | ||
| Zinc | 4.7 mg | (59 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 343 mg | |||
| Cholesterol | 84 mg | |||
| Complete sugar | 12 g |
Ingredients
- For the fish
- 400 grams Monkfish
- 2 Tbsps Pastry flour
- 150 grams Wild rice
- 200 grams Long grain rice
- 1 onion
- 2 garlic cloves
- 1 small Leek
- 1 carrot
- peppers (freshly ground)
- 700 milliliters fish stock
- 125 milliliters white wine
- butter
- salt
Preparation steps
For the fish, rinse wild rice and long-grain rice under running water in a colander and drain.
Peel onion and garlic and chop finely. Cut leek in half lengthwise, rinse and cut diagonally into thin rings. Peel carrot and finely chop.
Heat 4 tablespoons oil in a pan and add the carrot, onion, garlic and leek. Sauté briefly while stirring. Add wild rice and long-grain rice and cook briefly while stirring. Add white wine, let wine evaporate briefly, then gradually add the fish stock. Cook the rice until done while stirring continuously. Season with salt and pepper. Stir in 1-2 teaspoons butter.
Cut the fish into serving pieces. Mix flour with salt and pepper and turn the pieces of fish in it, then tap off excess. Heat 3 tablespoons oil in a pan and fry the fish on each side for about 2 minutes..
For the vegetables, peel the carrots and shave lengthwise with a vegetable peeler into strips. Peel cucumber and shave lengthwise with a vegetable peeler into strips. Rinse the tomatoes and cut into wedges. Rinse arugula and spin dry.
Arrange rice with the vegetables and the arugula on plates. Set 1-2 pieces of fish on top of each and serve immediately.
