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korean

Braised Monkfish with Bean Sprouts in Spicy Broth

This braised dish pairs monkfish fillet, bite-size pieces with bean sprouts, rinsed, zucchini, sliced and green onion, cut into lengths. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Dinner
Medium
Balanced Heart friendly High protein Low carb Gluten free Pescatarian
300 kcal 2000 kcal
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Estimated macros per portion

71 g Protein
34 g Carbohydrates
27 g Fat
9 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

  • 291g monkfish fillet, bite-size pieces 291 kcal
  • 291g bean sprouts, rinsed 87 kcal
  • 174g zucchini, sliced 30 kcal
  • 36g green onion, cut into lengths 14 kcal
  • 15g gochugaru (Korean red pepper flakes) 5 kcal
  • 26g soy sauce 18 kcal
  • 15g garlic, minced 22 kcal
  • 20g toasted sesame oil 177 kcal
  • 15g rice vinegar 3 kcal
  • 509g water 0 kcal

Cooking instructions

  1. bean sproutszucchinigreen onion
    Rinse the bean sprouts and drain well. Slice the zucchini into half-moons and cut the green onion into 2-inch pieces.
  2. gochugaru (Korean red pepper flakes)soy saucegarlicrice vinegar
    Mix the sauce in a small bowl: gochugaru, soy sauce, minced garlic, and rice vinegar.
  3. water
    Heat a small pot or deep skillet over medium heat. Add water and bring to a gentle simmer.
  4. monkfish filletbean sproutszucchinisoy sauce
    Add monkfish, zucchini, and half of the bean sprouts. Spoon the sauce over the top.
  5. monkfish filletzucchini
    Cover and simmer 6 to 8 minutes, gently turning the fish once, until the monkfish is opaque and the zucchini is tender.
  6. bean sproutsgreen onion
    Add remaining bean sprouts and green onion. Simmer uncovered 1 to 2 minutes until the sprouts soften slightly but stay crisp.
  7. toasted sesame oil
    Remove from heat, drizzle with toasted sesame oil, and serve hot in a bowl with the broth.

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