Monkfish Couscous

Dairy Free
Health score
35%
Monkfish Couscous
45 min.
4
493kcal

Suggestions

Ingredients

  • 3.5 cups canned tomatoes canned drained chopped (one 28-ounce can)
  • 0.1 teaspoon cayenne 
  • tablespoons cooking oil 
  • 1.3 cups couscous 
  • tablespoons parsley fresh chopped
  • cloves garlic chopped
  • 0.5 teaspoon ground cumin 
  • 0.3 teaspoon fresh-ground pepper black
  • 1.5 pounds monkfish fillet cut into 1-inch pieces
  •  onion chopped
  • 0.5 teaspoon saffron threads packed
  • 1.5 teaspoons salt 
  • cups water 

Equipment

  • sauce pan
  • ladle
  • pot

Directions

  1. In a large pot, heat the oil over moderately low heat.
  2. Add the onion and garlic and cook, stirring occasionally, until the onion is translucent, about 5 minutes.
  3. Add enough water to the reserved tomato juice to equal 2 cups.
  4. Add this to the onion mixture along with the tomatoes, 1 teaspoon of the salt, the cumin, black pepper, and cayenne. Crumble in the saffron. Bring to a boil, reduce the heat, and simmer, covered, for 10 minutes.
  5. Add the monkfish. Cook until the fish is just done, 3 to 4 minutes. Stir in 2 tablespoons of the parsley.
  6. Meanwhile, in a medium saucepan, bring 2 cups of water and the remaining 1/2 teaspoon salt to a boil. Stir in the couscous. Cover, remove from the heat, and let sit for 5 minutes.
  7. To serve, mound the couscous onto plates and top with the fish and vegetables. Ladle the liquid over the top and sprinkle with the remaining 1 tablespoon parsley.
  8. Wine Recommendation: No meek-spirited white wine for this fish! Choose a full-bodied white with earthy, as opposed to fruity, flavor. Candidates include white Rhne wines from France, southern Italian whites, such as Greco di Tufo, and even Greek whites.

Nutrition Facts

Calories493kcal
Protein29.1%
Fat19.39%
Carbs51.51%

Properties

Glycemic Index
82.75
Glycemic Load
32.32
Inflammation Score
-8
Nutrition Score
30.043477970621%

Flavonoids

Apigenin
6.47mg
Luteolin
0.04mg
Isorhamnetin
1.38mg
Kaempferol
0.25mg
Myricetin
0.49mg
Quercetin
5.63mg

Nutrients percent of daily need

Calories:492.66kcal
24.63%
Fat:10.68g
16.43%
Saturated Fat:1.27g
7.94%
Carbohydrates:63.83g
21.28%
Net Carbohydrates:56.23g
20.45%
Sugar:10.54g
11.72%
Cholesterol:42.52mg
14.17%
Sodium:1200.47mg
52.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.06g
72.12%
Selenium:63.84µg
91.21%
Vitamin K:65.83µg
62.7%
Phosphorus:520.8mg
52.08%
Manganese:0.99mg
49.37%
Vitamin B6:0.86mg
42.8%
Potassium:1470.12mg
42%
Vitamin B3:8.28mg
41.39%
Vitamin C:27.99mg
33.92%
Copper:0.63mg
31.63%
Fiber:7.6g
30.38%
Magnesium:111.31mg
27.83%
Vitamin E:3.93mg
26.2%
Vitamin B12:1.53µg
25.51%
Iron:4.39mg
24.41%
Vitamin B1:0.32mg
21.13%
Vitamin B5:1.62mg
16.22%
Vitamin A:806.71IU
16.13%
Vitamin B2:0.27mg
15.98%
Folate:60.94µg
15.24%
Zinc:1.89mg
12.59%
Calcium:122.83mg
12.28%
Source:My Recipes