Photo: Gregor Moser
Pan-fried monkfish on a bed of fennel served with pea and mint purée, rice and lemon sauce
21 ingredients
30 min + 1 hr
Serves 1
openrecipes
This recipe was cooked by amateur chefs as part of the BBC's Step Up to the Plate television programme.
Estimated Nutrition (whole recipe, rough)
811
Calories
13g
Protein
39g
Fat
108g
Carbs
Counts 12 of 17 ingredients — the other 5 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 |
| Mascarpone | 2 tbsp (28g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Butter | 1 tbsp (14g) | 102 |
| Honey | 1 tbsp (21g) | 64 |
| Peas | 1/2 cup (72g) | 62 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Fennel | 1/2 bulb (87g) | 27 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Monkfish | not in our table | 0 |
| Rapeseed Oil | not in our table | 0 |
| Water | not in our table | 0 |
| Arrowroot | not in our table | 0 |
| Peppermint | 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
- 100g/3½oz cornflour
- salt and freshly ground black pepper
- 180-200g/6½-7oz piece monkfish
- 1 tbsp rapeseed oil
- 100g/3½oz butter
- 1 fennel
- 2 tsp olive oil
- 25g/1oz butter
- 1 tbsp water
- salt and freshly ground black pepper
- 2 lemon
- 300ml/10½fl oz vegetable stock
- 1 tbsp clear honey
- 2 tbsp light brown sugar
- 1 tbsp of arrowroot
- 100g/3½ fresh peas
- 125g/4½oz mascarpone
- 2 small lemons
- 2 handfuls chopped fresh mint
- salt and freshly ground black pepper
- 50g/2oz jasmine rice
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