Spanish Braised Monkfish

Gluten Free
Dairy Free
Health score
53%
Spanish Braised Monkfish
45 min.
4
350kcal

Suggestions

Ingredients

  • 0.3 cup blanched slivered almonds 
  • cup bottled clam juice 
  • 0.3 cup cooking sherry dry
  • tablespoons parsley fresh chopped
  • cloves garlic minced
  • 0.5 teaspoon fresh-ground pepper black
  • pounds monkfish 
  • tablespoons olive oil 
  •  onion chopped
  •  bell peppers diced red
  • 1.5 teaspoons salt 

Equipment

  • food processor
  • frying pan
  • blender

Directions

  1. In a large deep frying pan, heat the oil over moderate heat.
  2. Add the onion, bell peppers, and salt and cook, stirring occasionally, until the onion is soft, about 5 minutes. Stir in the garlic and sherry; simmer for 1 minute.
  3. Add the clam juice and bring to a simmer. Reduce the heat and simmer, covered, for 10 minutes.
  4. Transfer the contents of the frying pan to a blender or food processor and puree.
  5. Add the almonds and the black pepper. Pulse until the nuts are chopped very fine. Return the sauce to the pan.
  6. Bring the sauce just to a simmer and add the fish to the pan. Simmer, covered, until just done, 10 to 12 minutes. Slice the fish on the diagonal and serve with the parsley sprinkled over the top.
  7. Fish Alternatives: Though monkfish is quite firm, a relatively firm, thick white fish, such as haddock, cod, or halibut, would also be delicious braised in this flavorful sauce.
  8. Wine Recommendation: A fresh, fruity but not-too-sweet ros will complement the Mediterranean flavors here. Look for a ros from Rioja to carry out the Spanish theme, or try one from southern France.

Nutrition Facts

Calories350kcal
Protein42.84%
Fat38.67%
Carbs18.49%

Properties

Glycemic Index
42
Glycemic Load
1.65
Inflammation Score
-9
Nutrition Score
27.420869371165%

Flavonoids

Malvidin
0.01mg
Catechin
0.15mg
Epicatechin
0.11mg
Hesperetin
0.08mg
Naringenin
0.08mg
Apigenin
4.32mg
Luteolin
0.4mg
Isorhamnetin
1.38mg
Kaempferol
0.23mg
Myricetin
0.34mg
Quercetin
5.77mg

Nutrients percent of daily need

Calories:350.03kcal
17.5%
Fat:14.35g
22.08%
Saturated Fat:2.06g
12.87%
Carbohydrates:15.44g
5.15%
Net Carbohydrates:12.65g
4.6%
Sugar:6.17g
6.85%
Cholesterol:56.7mg
18.9%
Sodium:1134.45mg
49.32%
Alcohol:2.06g
100%
Alcohol %:0.63%
100%
Protein:35.77g
71.55%
Selenium:83.79µg
119.69%
Vitamin C:86.78mg
105.19%
Phosphorus:524.61mg
52.46%
Vitamin A:2212.86IU
44.26%
Vitamin B6:0.83mg
41.74%
Vitamin K:40.57µg
38.64%
Potassium:1207.88mg
34.51%
Vitamin B12:2.06µg
34.32%
Vitamin B3:5.82mg
29.08%
Vitamin E:3.64mg
24.27%
Magnesium:82.58mg
20.64%
Manganese:0.4mg
19.88%
Vitamin B2:0.26mg
15.12%
Folate:59.86µg
14.96%
Fiber:2.8g
11.19%
Zinc:1.45mg
9.67%
Copper:0.19mg
9.27%
Iron:1.64mg
9.09%
Vitamin B1:0.13mg
8.95%
Vitamin B5:0.67mg
6.67%
Calcium:59.65mg
5.96%
Source:My Recipes