Bacon-wrapped monkfish

Gluten Free
Dairy Free
Low Fod Map
Health score
11%
Bacon-wrapped monkfish
30 min.
4
599kcal

Suggestions

Ingredients

  • 400 monkfish tail sliced into 2 fillets
  • sprigs thyme leaves fresh
  • 12  rashers dry-cure rindless streaky bacon smoked ( 140g 5oz)
  • large tomatoes halved
  • tbsp balsamic vinaigrette salad dressing 
  • 225 watercress and salad leaves 

Equipment

  • frying pan
  • grill
  • grill pan

Directions

  1. Lay 1 monkfish tail fillet on a board, sprinkle with thyme leaves and season.
  2. Lay the other fillet on top with tapering tip in the opposite direction, so each end has one thick and one thin end butted together.
  3. Lay the bacon on a board, slightly overlapping and put the monkfish in the centre. Wrap the fish in the rashers so that it holds together quite firmly.
  4. Heat the grill for 3-5 mins. Line the grill pan, lay the monkfish on it, with the bacon joins underneath.
  5. Grill for about 7-10 mins until the bacon starts to crisp, then carefully turn over and cook for another 7-10 mins. At the same time, grill the tomato halves. As soon as the monkfish feels firm when pressed on top, remove and leave to stand for 5 mins. Save any pan juices from the paper and drizzle into the vinaigrette.
  6. Cut the monkfish into medallions, slightly on the diagonal. Dress the watercress salad with the vinaigrette and juices and divide between four plates.
  7. Place monkfish on top, season with pepper and serve tomatoes alongside. Nice with baby new potatoes.

Nutrition Facts

Calories599kcal
Protein27.61%
Fat68.69%
Carbs3.7%

Properties

Glycemic Index
28.75
Glycemic Load
1.1
Inflammation Score
-9
Nutrition Score
17.951739197192%

Flavonoids

Naringenin
0.62mg
Apigenin
0.02mg
Luteolin
0.24mg
Kaempferol
13.04mg
Myricetin
0.23mg
Quercetin
17.4mg

Nutrients percent of daily need

Calories:599.17kcal
29.96%
Fat:45.68g
70.28%
Saturated Fat:15.2g
95%
Carbohydrates:5.53g
1.84%
Net Carbohydrates:4.09g
1.49%
Sugar:2.81g
3.12%
Cholesterol:153.56mg
51.19%
Sodium:658.7mg
28.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:41.31g
82.62%
Vitamin K:159.67µg
152.07%
Vitamin A:2601.14IU
52.02%
Vitamin C:37.46mg
45.4%
Iron:4.68mg
25.98%
Selenium:13.96µg
19.95%
Vitamin B1:0.27mg
17.78%
Vitamin B3:3.32mg
16.58%
Vitamin B6:0.32mg
16.13%
Potassium:535.98mg
15.31%
Phosphorus:151.16mg
15.12%
Manganese:0.26mg
12.84%
Vitamin E:1.89mg
12.61%
Calcium:101.93mg
10.19%
Vitamin B2:0.14mg
8.27%
Magnesium:30.54mg
7.64%
Zinc:1mg
6.7%
Copper:0.13mg
6.37%
Vitamin B5:0.62mg
6.24%
Fiber:1.44g
5.77%
Vitamin B12:0.33µg
5.5%
Folate:18.94µg
4.73%
Vitamin D:0.26µg
1.76%