Roast Monkfish on a Bed of Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 273 cal. | (13 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.9 g | (16 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 23.5 μg | (39 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6 mg | (50 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 76 μg | (25 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 6.6 μg | (15 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 1,143 mg | (29 %) | ||
| Calcium | 83 mg | (8 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 122 mg | |||
| Cholesterol | 9 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 1 Eggplant
- 2 Zucchini
- 500 grams waxy potatoes
- 2 shallots
- 2 garlic cloves
- 3 fresh bay leaves
- salt
- freshly ground peppers
- olive oil (for drizzling)
- 200 milliliters dry white wine
- 1 Monkfish about 1.2 kg (ready to cook skinned boneless)
- 2 Tomatoes
- 2 Tbsps scallions
Preparation steps
Preheat the oven to 160°C (approximately 325°F).
Rinse the eggplant and zucchini, quarter lengthwise and cut into pieces. Scrub and peel the potatoes and cut into slices. Peel the shallot and garlic and cut the shallots into quarters. Place the eggplant, zucchini, potatoes, shallots, garlic and bay leaves in a roasting pan, season with salt and pepper and drizzle with olive oil. Roast, tossing occasionally for 15 minutes. Add the white wine.
Rinse the monkfish, pat dry and season with salt and pepper. Rinse, core and slice the tomatoes and add to the vegetables in the roasting pan. Place the monkfish on the vegetables, drizzle with a little oil and roast, basting the fish with the pan juices until the monkfish is cooked through and the vegetables are tender, 20-25 minutes. Sprinkle with chives the last 5 minutes of cooking. Season to taste and serve.
