Photo: Gregor Moser
Wok-cooked monkfish with sesame soy sauce
14 ingredients
30 min + 10 min
Serves 2
openrecipes
Cook this tasty monkfish recipe in less than half and hour.
Estimated Nutrition (whole recipe, rough)
617
Calories
14g
Protein
29g
Fat
76g
Carbs
Counts 12 of 14 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Sesame | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Asparagus | 6 spears (90g) | 27 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| White Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Monkfish | not in our table | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 monkfish
- salt and ground white pepper
- 3 tbsp groundnut oil
- 4 cloves garlic
- 2.5cm/1in piece fresh root ginger
- 1 red chilli
- 1 tbsp of Shaoxing rice wine
- 4-5 tbsp light soy sauce
- 2 tbsp toasted sesame oil
- 2 spring onions
- 1 tbsp chopped fresh coriander
- steamed rice or wholewheat noodles
- steamed asparagus
- steamed broccoli
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcfood ·
Recipe sourced from
openrecipes