Pan Seared Monkfish
(0 votes)
(0 votes)
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
387
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 387 cal. | (18 %) | ||
| Protein | 24.21 g | (25 %) | ||
| Fat | 21.59 g | (19 %) | ||
| Carbohydrates | 25.37 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.12 g | (10 %) |
more nutritional values
| Vitamin A | 83.6 mg | (10,450 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.1 mg | (1 %) | ||
| Vitamin B₁ | 0.11 mg | (11 %) | ||
| Vitamin B₂ | 0.14 mg | (13 %) | ||
| Niacin | 8.86 mg | (74 %) | ||
| Vitamin B₆ | 0.46 mg | (33 %) | ||
| Folate | 33.35 μg | (11 %) | ||
| Pantothenic acid | 0.34 mg | (6 %) | ||
| Biotin | 0.45 μg | (1 %) | ||
| Vitamin B₁₂ | 1.18 μg | (39 %) | ||
| Vitamin C | 28.61 mg | (30 %) | ||
| Potassium | 744.66 mg | (19 %) | ||
| Calcium | 43.12 mg | (4 %) | ||
| Magnesium | 54.6 mg | (18 %) | ||
| Iron | 1.99 mg | (13 %) | ||
| Zinc | 1.27 mg | (16 %) | ||
| Saturated fatty acids | 2.61 g | |||
| Cholesterol | 36.29 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 shallots
- 80 milliliters olive oil
- 250 grams Pearl barley
- 1 l Vegetable broth
- 2 handfuls parsley
- 4 Monkfish (approximately 150 grams or 5.3 ounces)
- 1 tsp coarse Sea salt
- ½ tsp peppercorns
- 2 allspice
- ½ dried chili pepper
- 2 Tbsps lemon juice
- 4 fresh garlic cloves
- 1 sprig Dill
- salt
- freshly ground peppers
Preparation steps
1.
Peel and mince shallots. Heat 2 tablespoons oil in a pan and cook shallots. Rinse barley and add to pan. Deglaze with broth and simmer for about 30 minutes.
2.
Rinse parsley, shake dry and puree with 3-4 tablespoons of oil.
3.
Rinse monkfish and pat dry. Grind salt, pepper, allspice and chile in a mortar. Sprinkle fish with a little lemon juice and rub with salt mixture. Peel and press garlic. Heat remaining oil in a pan and cook fish over medium heat for 2-3 minutes. Add garlic and dill. Flip fish and cook until done over low heat. Remove and plate.
4.
Stir pureed parsley into barley and season with salt and pepper. Serve fish with barley, garnished with garlic and dill.
