french

Monkfish with Saffron Tomato Fennel Broth and Potatoes

Name: Monkfish with Saffron Tomato Fennel Broth and Potatoes
Yield: 1 serving
Cuisine: french
Ingredients: 190 g monkfish fillet; 220 g potato, peeled and cubed; 120 g fennel bulb, thinly sliced; 30 g shallot, sliced; 160 g crushed tomatoes; 280 g fish stock or vegetable stock; 16 g olive oil; 12 g tomato paste; 0.1 g saffron threads; 12 g lemon juice; 2 g kosher salt; 0.5 g black pepper

This simmered dish pairs monkfish fillet with potato, peeled and cubed, fennel bulb, thinly sliced and tomato paste. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Dinner

Medium

Balanced Heart friendly Gluten free Pescatarian

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

51 g Protein

66 g Carbohydrates

20 g Fat

13 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

190g monkfish fillet 190 kcal
220g potato, peeled and cubed 169 kcal
120g fennel bulb, thinly sliced 37 kcal
30g shallot, sliced 22 kcal
160g crushed tomatoes 51 kcal
280g fish stock or vegetable stock 17 kcal
16g olive oil 141 kcal
12g tomato paste 10 kcal
0g saffron threads 0 kcal
12g lemon juice 4 kcal
2g kosher salt 0 kcal
0.25 tsp (1g) black pepper 1 kcal

Cooking instructions

fennel bulbshallotolive oilkosher salt
Warm a saucepan over medium heat with olive oil. Saute fennel and shallot with a pinch of salt 4-5 minutes until softened.
crushed tomatoesfish stock or vegetable stocktomato pastesaffron threads
Stir in tomato paste for 30 seconds, then add crushed tomatoes and fish stock. Add saffron and simmer 8 minutes.
potato
Add potato cubes and simmer 10-12 minutes until just tender.
monkfish filletkosher saltblack pepper
Season monkfish with salt and pepper. Nestle into the simmering broth and cover; poach 5-7 minutes until opaque.
potatolemon juice
Stir in lemon juice, taste for seasoning, and serve hot with broth and potatoes.