Roast Monkfish With Spiced Roasted Vegetables And Carrot Pur Recipe
Servings: 1
Ingredients
- 750 gm Monk fish tail, (1 3/4lb)
- 200 gm Carrots, (7oz)
- 200 gm Parsnips, (7oz)
- 1 tsp Mustard seeds
- 1 tsp Cumin seeds
- 1 tsp Coriander seeds
- Â Â Extra virgin olive oil
- 1 Tbsp. Fresh ginger
- 300 ml Carrot juice, (10fl ounce)
- 1 x Clove garlic, minced
- 200 ml Chicken stock, (6.6fl ounce)
- Â Â Butter
- Â Â Sea salt and pepper
- 40 gm Coriander, (11/2oz)
Directions
- To make the sauce, toast the seeds a in warm dry pan and grnd in a pestle and mortar. In a warm pan add in a little extra virgin olive oil and add in the ginger, shallot and garlic and gently fry for about 2 min. Add in 1/2 the toasted grnd spices, stock and carrot jucie, bring to the boil and reduce by half.
- While reducing, slice the carrots and parsnips thickly in a mandolin and blanch in a pan of salted boiling water. Remove from the water and place into a bowl with the rest of the grnd spices and season with salt and pepper.
- Place the vegetables into an ovenproof tray and drizzle the honey over the top. Add in a few knobs of butter and roast in a preheated oven 200 C/400 F/gas mark 6 for about 5 min.
- Skin and debone the monkfish and slice into thick slices, about 1cm thick.
- Season the fish pcs well and cook in a warm non stick pan for about 1 minute on either side.
- Bring the sauce back to the boil and strain through a sieve. Chop half the coriander and add in to the sauce, season and leave to one side.
- Remove the vegetables from the oven and layer them in the middle of the plate with the pan fried monkfish. Top the pile with a few pcs of fresh coriander and serve the sauce around.
Adding to Planner
Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1015g | |
| Calories 1301 | |
| Calories from Fat 894 | 69% |
| Total Fat 102.14g | 128% |
| Saturated Fat 58.86g | 235% |
| Trans Fat 0.0g | |
| Cholesterol 243mg | 81% |
| Sodium 1213mg | 51% |
| Potassium 2891mg | 83% |
| Total Carbs 103.2g | 28% |
| Dietary Fiber 34.9g | 116% |
| Sugars 28.76g | 19% |
| Protein 16.13g | 26% |
