Monkfish With Garlic
|Monkfish fillets||10 Ounce (275 Grams)|
|Olive oil||2 Tablespoon|
|Garlic||3 Clove (15 gm)|
|Leek||1 Large, sliced|
|Black peppercorns||6 , crushed|
|Crushed dried red chilies||1 Teaspoon|
|Carrots||2 , cut into batons|
|Parsnips||2 , cut into batons|
|Chopped fresh mint||1 Tablespoon|
|Chopped coriander||1 Tablespoon (Fresh Ones)|
|Red chilies||2 , sliced|
|Coriander leaves||4 (For Garnish)|
|Mint leaves||4 (For Garnish)|
1. Prepare the monkfish by cutting it into cubes and set aside.
2. Heat the olive oil in a kadahi, wok or deep frying pan over a moderate heat and add the bay leaf, garlic cloves, leek, peppercorns and dried chillies. Cook for 2-3 minutes, stirring occasionally.
3. Add the salt, followed by the carrots and parsnips. Cook over a low heat for a further 2-3 minutes, stirring occasionally. Remove from the heat, add the monkfish and mix it in well before returning the pan to the heat and continuing to stir-fry for 5-7 minutes.
4. Add the mint, the chopped coriander and sliced fresh chillies. Cover and cook on the lowest possible heat for 5-7 minutes.
Serving size: Complete recipe
Calories 860 Calories from Fat 329
% Daily Value*
Total Fat 37 g57.2%
Saturated Fat 5.5 g27.5%
Trans Fat 0 g
Cholesterol 70.9 mg23.6%
Sodium 486.7 mg20.3%
Total Carbohydrates 86 g28.6%
Dietary Fiber 20.7 g83%
Sugars 23.8 g
Protein 51 g101.5%
Vitamin A 523.4% Vitamin C 190.4%
Calcium 33.4% Iron 47.2%
*Based on a 2000 Calorie diet