Roasted Monkfish with Curried Lentils and Browned Butter Cauliflower

Gluten Free
Health score
58%
Roasted Monkfish with Curried Lentils and Browned Butter Cauliflower
45 min.
4
637kcal

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Ingredients

  • tablespoons butter ()
  • 0.5 cup carrots peeled finely chopped
  • 4.5 cups cauliflower florets (from one 22-ounce head)
  • 0.5 cup celery finely chopped
  • 0.8 teaspoon curry powder 
  • cup green lentils french (lentilles de Puy)
  •  garlic cloves chopped
  • 0.1 teaspoon ground nutmeg 
  • 1.5 tablespoons lemon zest grated
  • 24 ounce monkfish fillet skinless (each )
  • tablespoon olive oil 
  • 0.5 cup onion finely chopped
  • 0.8 teaspoon paprika 
  • 0.3 cup parsley fresh italian chopped
  • 2.8 cups water divided
  • cup whipping cream 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • blender

Directions

  1. Bring first 4 ingredients to boil in medium saucepan. Reduce heat, cover, and simmer until cauliflower is very tender, about 17 minutes. Cool slightly.
  2. Transfer mixture to blender; add 3 tablespoons water and puree until smooth. Season with salt and pepper. (Can be made 1 day ahead. Cover; chill. Rewarm over medium heat, stirring, and adding more water to thin sauce, if desired.)
  3. Heat oil in medium saucepan over medium heat.
  4. Add onion, carrots, and celery; sauté until soft, about 8 minutes.
  5. Add lentils, curry, and paprika; stir 1 minute.
  6. Add 2 1/2 cups water; bring to boil. Reduce heat, cover, and simmer until lentils are tender, stirring occasionally, about 30 minutes. Uncover; stir until liquid is absorbed, about 5 minutes.
  7. Meanwhile, cook butter in large nonstick skillet over medium-high heat until browned, about 2 minutes.
  8. Add cauliflower; sauté until beginning to brown, about 5 minutes.
  9. Add 1/4 cup water; cover and cook until cauliflower is crisp-tender and water evaporates, about 3 minutes longer. Stir in lentil mixture. Season with salt and pepper. (Can be made 2 hours ahead.
  10. Let stand at room temperature. Rewarm before serving.)
  11. Mix parsley and lemon peel in bowl. Season with salt and pepper.
  12. Sprinkle monkfish with salt and pepper.
  13. Heat oil in large nonstick skillet over medium-high heat.
  14. Add fish; sauté until just opaque in center, about 6 minutes per side.
  15. Divide sauce among 4 plates. Spoon lentil mixture alongside.
  16. Place fish atop lentils; sprinkle with gremolata.
  17. *Available at specialty foods stores and some supermarkets.

Nutrition Facts

Calories637kcal
Protein25.98%
Fat47.94%
Carbs26.08%

Properties

Glycemic Index
91.11
Glycemic Load
5.9
Inflammation Score
-10
Nutrition Score
44.835217703944%

Flavonoids

Catechin
0.17mg
Apigenin
11.17mg
Luteolin
0.31mg
Isorhamnetin
1mg
Kaempferol
0.68mg
Myricetin
0.8mg
Quercetin
4.82mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:636.53kcal
31.83%
Fat:34.33g
52.81%
Saturated Fat:18.63g
116.42%
Carbohydrates:42.02g
14.01%
Net Carbohydrates:23.41g
8.51%
Sugar:6.87g
7.64%
Cholesterol:124.81mg
41.6%
Sodium:162.37mg
7.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:41.86g
83.71%
Vitamin K:112.96µg
107.58%
Selenium:69.3µg
99%
Vitamin A:4477.44IU
89.55%
Vitamin C:71.75mg
86.97%
Folate:328.72µg
82.18%
Fiber:18.61g
74.46%
Phosphorus:667.17mg
66.72%
Vitamin B6:1.01mg
50.45%
Manganese:1mg
49.89%
Potassium:1704.51mg
48.7%
Vitamin B1:0.57mg
37.77%
Magnesium:127.72mg
31.93%
Iron:5.4mg
30.02%
Vitamin B3:5.8mg
29.01%
Vitamin B12:1.64µg
27.3%
Vitamin B2:0.42mg
24.86%
Zinc:3.68mg
24.51%
Vitamin B5:2.35mg
23.46%
Copper:0.42mg
20.87%
Calcium:144.14mg
14.41%
Vitamin E:1.92mg
12.8%
Vitamin D:0.95µg
6.35%
Source:Epicurious