Monkfish and Clam Bourride

Dairy Free
Very Healthy
Health score
65%
Monkfish and Clam Bourride
45 min.
4
384kcal

Suggestions

Ingredients

  • leaves garnish: 8 basil fresh whole
  • pounds hard-shelled clams such as littlenecks scrubbed well (less than 2 inches wide)
  • inch top toasted ( 4 inches wide)
  • 0.5 cup cooking wine dry white
  • large fennel bulb cored halved lengthwise thinly sliced lengthwise (sometimes called anise)
  •  basil leaves fresh chopped
  • tablespoons parsley fresh chopped
  •  garlic cloves halved thinly sliced
  • large leeks white ( parts only)
  • teaspoon lemon zest fresh finely grated
  • pound monkfish fillet cut into 2-inch chunks
  • servings accompaniments: aïoli and olive tapenade green
  • tablespoons olive oil extra-virgin
  • teaspoon pepper flakes dried red hot
  • cup shallots thinly sliced (4 medium)
  • servings slow-braised tomatoes 
  • 0.5 cup water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • sieve
  • tongs
  • colander

Directions

  1. Quarter potatoes, then cover by 1 inch with salted cold water in a 3-quart saucepan and simmer, covered, until just tender, 7 to 10 minutes.
  2. Drain in a colander, then cool.
  3. Wash leeks in a bowl of cold water, agitating water to loosen any sand, and lift leeks from water to a sieve to drain. Pat dry.
  4. Pat monkfish dry and season with salt and pepper.
  5. Heat oil in a deep 12-inch heavy skillet over moderately high heat until hot but not smoking, then sear monkfish lightly on all sides until golden, about 2 minutes total (fish will not be cooked through).
  6. Transfer fish to a plate using tongs.
  7. Heat 2 tablespoons oil from slow-braised tomatoes in skillet over moderately high heat until hot but not smoking, then sauté leeks, fennel, and shallots, stirring, until softened and edges begin to brown, 4 to 6 minutes.
  8. Add sliced garlic and sauté, stirring, until fragrant, about 2 minutes.
  9. Add clams, wine, water, red pepper flakes, zest, and tomato halves and cook, covered, until clams are fully open, 6 to 10 minutes, checking every minute after 6 minutes and removing clams as they fully open. (Discard any clams that have not opened after 10 minutes.) Using tongs, transfer clams to a large bowl or soup tureen.
  10. Add monkfish and potatoes to skillet and simmer, covered, until fish is just cooked through, 4 to 6 minutes.
  11. Remove from heat and stir in basil and parsley. Season with salt and pour over clams.
  12. While monkfish is cooking, rub one side of each toast with a cut side of halved garlic clove. Divide bourride among 4 shallow bowls.
  13. Add a garlic toast and top with a spoonful each of aïoli and tapenade.

Nutrition Facts

Calories384kcal
Protein28.55%
Fat36.36%
Carbs35.09%

Properties

Glycemic Index
117.38
Glycemic Load
8.64
Inflammation Score
-10
Nutrition Score
33.149565240611%

Flavonoids

Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.17mg
Eriodictyol
0.63mg
Hesperetin
0.12mg
Naringenin
1.34mg
Apigenin
4.32mg
Luteolin
0.03mg
Kaempferol
1.39mg
Myricetin
0.68mg
Quercetin
1.29mg

Nutrients percent of daily need

Calories:384.02kcal
19.2%
Fat:14.98g
23.04%
Saturated Fat:2.32g
14.53%
Carbohydrates:32.52g
10.84%
Net Carbohydrates:25.44g
9.25%
Sugar:13.91g
15.45%
Cholesterol:39.89mg
13.3%
Sodium:156.77mg
6.82%
Alcohol:3.09g
100%
Alcohol %:0.68%
100%
Protein:26.46g
52.91%
Vitamin K:116.09µg
110.56%
Vitamin B12:4.86µg
81.08%
Selenium:54.48µg
77.82%
Vitamin C:47.3mg
57.33%
Vitamin A:2835.43IU
56.71%
Manganese:0.88mg
43.87%
Phosphorus:432.9mg
43.29%
Potassium:1475.7mg
42.16%
Vitamin B6:0.82mg
41.18%
Fiber:7.08g
28.32%
Folate:107.63µg
26.91%
Vitamin E:3.71mg
24.72%
Magnesium:91.97mg
22.99%
Vitamin B3:4.48mg
22.4%
Iron:3.98mg
22.11%
Copper:0.33mg
16.49%
Calcium:133.97mg
13.4%
Vitamin B1:0.19mg
12.85%
Vitamin B2:0.18mg
10.79%
Zinc:1.5mg
9.98%
Vitamin B5:0.8mg
8.04%
Source:Epicurious