Monkfish with Wild Asparagus and Tagliatelle

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Monkfish with Wild Asparagus and Tagliatelle
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Health Score:
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
247
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie247 kcal(12 %)
Protein22.52 g(23 %)
Fat9.42 g(8 %)
Carbohydrates9.23 g(6 %)
Sugar added0 g(0 %)
Roughage1.93 g(6 %)
Vitamin A103.23 mg(12,904 %)
Vitamin D0 μg(0 %)
Vitamin E0.5 mg(4 %)
Vitamin B₁0.09 mg(9 %)
Vitamin B₂0.13 mg(12 %)
Niacin7.67 mg(64 %)
Vitamin B₆0.46 mg(33 %)
Folate37.46 μg(12 %)
Pantothenic acid0.37 mg(6 %)
Biotin4.05 μg(9 %)
Vitamin B₁₂1.18 μg(39 %)
Vitamin C22.04 mg(23 %)
Potassium871.15 mg(22 %)
Calcium42.47 mg(4 %)
Magnesium49.9 mg(17 %)
Iron1.24 mg(8 %)
Iodine0.75 μg(0 %)
Zinc0.92 mg(12 %)
Saturated fatty acids0.97 g
Cholesterol36.29 mg

Ingredients

for
4
Ingredients
2 tablespoons olive oil
1 onion (peeled and finely chopped)
2 cloves garlic (finely chopped)
4 Plum tomato (chopped)
1 tablespoon tomato puree
4 Monkfish steak (on the bone)
cup dry white wine
1 bunch Wild Asparagus (trimmed)
½ lemon (zest finely grated)
½ bunch parsley (chopped)
Tagliatelle (to serve)
How healthy are the main ingredients?
olive oilgarlicparsleyonionlemon

Preparation steps

1.
Heat the olive oil in a casserole and gently fry the onion and garlic until translucent. Add the tomatoes and puree and cook for a few minutes until the tomatoes have collapsed.
2.
Add the monkfish and colour on both sides before pouring over the white wine. Season and reduce the heat right down. Cover with a lid and simmer for 15 minutes very gently.
3.
Cut the asparagus into short lengths and add to the pan with the lemon zest. Cook until just tender – 8 minutes or so.
4.
Remove the monkfish when cooked and stir in the parsley. Reduce the sauce if it’s a little thin. Serve with tagliatelle.
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