Medallions of Monkfish With Steamed Vegetables
There is nothing better than a lovely recipe based on fresh fish, cooked in a simple way and with no special sauces. The beauty of fish is just this: that it is at its best if prepared simply, allowing the aroma and flavour of the fish itself to be the real stars! Today we offer a recipe for medallions of monkfish with steamed vegetables, a main course dedicated to lovers of fish, obviously, but also to many others. It is perfect for those who want to eat a low calorie diet and to lose weight, or for those who simply pay close attention to what they eat, and know that eating fish is good for your health. Finally, this recipe, being nutritious and virtually fat-free, it is also great for your kids! So make it for your children by all means, but take care to prepare each portion yourself and remove any bones: a little bit of advice that is true for any fish you serve up to children.
Ingredients
* approximate values per serving
Preparation
Clean the fish and cut it into medallions. Arrange on a plate and marinate with the wine, ginger and parsley. Clean the carrot and celery, cut them into julienne strips and blanch them. Place the fish in a steamer with some salt and pepper and cook for 4 minutes. Place the vegetables in the marinade dressing with the chopped basil.
Step by step
|
View the step by step
|
Prepare all the ingredients
|
|
View the step by step
|
Marinade the fish with the wine, the ginger and the parsley
|
|
View the step by step
|
Serve the fish with the vegetables
|
|
View the step by step
|
Remove the monkfish’s main central bone and then slice into medallions
|
|
View the step by step
|
Chop the ginger and parsley together
|
|
View the step by step
|
Place the fish in the steamer, add salt and pepper, then the white wine and cook for 4 minutes.
|
Additional information
Steamed Monkfish Medallions with Vegetables and Ginger
The monkfish medallions can be enhanced with a marinade made from specific ingredients, such as vegetables. For a variation with specific ingredients, you can try replacing the carrots with zucchini, thus creating steamed monkfish medallions with zucchini. This way, the dish will acquire a note of freshness and unique flavor. Zucchini, in fact, pairs perfectly with the delicacy of monkfish, making the dish even lighter and more nutritious. The preparation remains unchanged, but the taste will be different and equally delicious. This variation is perfect for those looking for a healthy and tasty dish, ideal for a light lunch or a refined dinner.
Steamed Monkfish Medallions Mediterranean Style
If you are looking for a regional variation, try preparing steamed monkfish medallions Mediterranean style. In this preparation, you can add fresh cherry tomatoes and black olives, which evoke the typical flavors of the Mediterranean. Steaming enhances the freshness of the ingredients, keeping their nutrients intact. You can also consider using aromatic herbs like rosemary or oregano to further enrich the dish. This version not only offers a unique flavor but also represents a way to bring the Mediterranean culinary tradition to the table, highlighting fresh and seasonal ingredients. Ideal for those who desire a tasty, healthy meal rich in aromas.
Light Steamed Monkfish Medallions without Oil
For those who prefer a lighter preparation, light steamed monkfish medallions can be an excellent choice. In this version, you can omit the extra virgin olive oil from the marinade, using only white wine, ginger, and parsley to flavor the fish. Steaming itself is a method that reduces caloric intake while maintaining the taste of the dish. Additionally, you can accompany the medallions with steamed vegetables, such as broccoli or asparagus, for a healthy and light side dish. This option is perfect for those following a low-calorie diet or for those who wish to maintain a healthy lifestyle without sacrificing flavor.
Nutritional Benefits of Monkfish and Approximate Calories
Monkfish is a lean fish rich in protein and low in fat, making it an excellent choice for a healthy diet. This fish also contains important nutrients such as phosphorus and potassium, essential for the proper functioning of the body. The calories for 100 grams of monkfish are around 80, making it an ideal food for those looking to maintain their weight. Additionally, the presence of omega-3 contributes to improving cardiovascular health. The vegetables used in the preparation, such as carrots and celery, provide additional vitamins and minerals, making this dish not only tasty but also nutritious and beneficial for the body.
Can steamed monkfish medallions be frozen?
The answer is yes, it is possible to freeze steamed monkfish medallions. However, it is important to follow some guidelines to ensure the quality of the fish once thawed. It is advisable to freeze the medallions immediately after preparation and cooling, wrapping them well in plastic wrap or in an airtight container to avoid contact with air, which could cause freezer burn. When you are ready to consume them, thaw them slowly in the refrigerator to preserve their texture and flavor. This practice allows you to have a healthy and tasty dish available even on occasions when you don't have time to cook, without compromising the quality of the food.