Monkfish with Vegetables and Rice
Nutritional values
(Percentage of daily recommendation)
| Calorie | 788 cal. | (38 %) | ||
| Protein | 52 g | (53 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 88 g | (59 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.9 g | (30 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 5 μg | (25 %) | ||
| Vitamin E | 8.7 mg | (73 %) | ||
| Vitamin K | 93.4 μg | (156 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 18.7 mg | (156 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 193 μg | (64 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 16.2 μg | (36 %) | ||
| Vitamin B₁₂ | 5 μg | (167 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 1,517 mg | (38 %) | ||
| Calcium | 180 mg | (18 %) | ||
| Magnesium | 215 mg | (72 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 81 μg | (41 %) | ||
| Zinc | 5.5 mg | (69 %) | ||
| Saturated fatty acids | 9.8 g | |||
| Uric acid | 443 mg | |||
| Cholesterol | 97 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 1 kilogram Monkfish
- 200 grams Wild rice
- 200 grams Long grain rice
- 2 onions
- 3 garlic cloves
- 1 stalk Leeks
- 1 carrot
- 4 Tomatoes
- 1 bunch Arugula
- 2 Tbsps Sweet cream butter
- 3 Star anise
- freshly ground Black pepper
- 500 milliliters Beef stock
- 4 Tbsps Crème fraiche
- 1 pinch ground paprika
- Sea salt
Preparation steps
Trim gray skin from the fish fillets. Pick over the rice. Peel onions and garlic and dice finely. Rinse leek, halve and cut diagonally into rings. Rinse tomatoes and cut into cubes. Trim arugula, rinse and tear into small pieces. Heat a saucepan over medium heat and add 1 1/2 tablespoons butter, star anise, garlic and monkfish. Fry the fish on each side for 3-4 minute over medium heat. Transfer fish to the oven to keep warm.
Add the carrot, long grain rice, wild rice, onions and leek to the saucepan, season with black pepper and sauté 10 minutes, stirring frequently. Pour in the stock and some water. Add creme fraiche, tomato, argula and paprika, cover and cook for 20 minutes. Remove rice from heat and let stand for another 10 minutes. Stir in the remaining butter and season with pepper and sea salt. Season monkfish with salt, slice diagonally and serve with the rice.
