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Monkfish Salad with Coriander and Mint Recipe
|Monkfish fillet||1 Pound (500 Grams)|
|Pimientos||14 Fluid Ounce, drained (1 Can/425 Grams)|
|Olive oil||5 Tablespoon|
|Coriander seeds||1 Tablespoon, crushed|
|Onion||1 , sliced|
|Garlic||2 Clove (10 gm), chopped|
|Capers||3 Tablespoon, rinsed and drained|
|Lemon||1⁄2 , pared rind, cut into thin matchsticks|
|Coriander sprig||2 , roughly torn|
|Mint sprig||2 , leaves stripped from the stems and roughly torn|
|Balsamic vinegar/Lemon juice||1 Tablespoon|
Serving size: Complete recipe
Calories 1257 Calories from Fat 761
% Daily Value*
Total Fat 86 g132.6%
Saturated Fat 12.3 g61.6%
Trans Fat 0 g
Cholesterol 113.4 mg
Sodium 922.4 mg38.4%
Total Carbohydrates 55 g18.4%
Dietary Fiber 18.5 g74.1%
Sugars 19.4 g
Protein 77 g153%
Vitamin A 232.5% Vitamin C 664.4%
Calcium 41.1% Iron 68.4%
*Based on a 2000 Calorie diet
1) Thinly slice the monkfish fillet and keep aside.
2) In a colander, place the canned pimientos, rinse well under cold running water, drain and cut them into thin strips.
3) In a large frying pan, saute the crushed coriander seeds in the olive oil and cook over a medium heat for a few seconds.
4) Stir in the onions and gently saute for about 5 minutes, stirring occasionally, until soft. Then stir in the garlic and saute for further 1 minute.
5) Raise the heat to medium high, stir in the monkfish slices, gently stir and saute for about 3-4 minutes, until the fish is opaque and firm.
6) Reduce the heat and stir in the pimiento, capers and lemon rind. Then turn off the heat and allow to cool for a few minutes.
7) Sprinkle the coriander and mint leaves along with the balsamic vinegar or lemon juice. Season with the salt and pepper to taste and gently toss to mix.
8) Spoon the monkfish salad in a nice plate and serve immediately or allow to cool and serve.