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🍽️ Monkfish fillet on vegetable strips

597 kcal · 30 min · 4 servings

Monkfish fillet on vegetable strips Cook this free in the MyFoody app →

Ingredients

Instructions

  1. 1. Rinse the rice in a sieve under running water.
  2. 2. Let the rice drain well.
  3. 3. Peel the onion and the garlic.
  4. 4. Finely chop the onion and the garlic.
  5. 5. Clean the leek.
  6. 6. Halve the leek lengthwise.
  7. 7. Wash the leek.
  8. 8. Cut the leek diagonally into thin rings.
  9. 9. Peel the carrot.
  10. 10. Finely chop the carrot.
  11. 11. Heat 4 tablespoons of oil in a pot.
  12. 12. Add the carrot, the onions, the garlic, and the leek to the pot.
  13. 13. Sauté the vegetables briefly while stirring.
  14. 14. Add the wild rice and the long-grain rice.
  15. 15. Sauté the rice briefly while stirring.
  16. 16. Deglaze the rice with the white wine.
  17. 17. Let the alcohol evaporate briefly.
  18. 18. Add the fish stock gradually.
  19. 19. Let the rice swell up while stirring constantly.
  20. 20. Season the dish with salt and pepper.
  21. 21. Stir in 1 to 2 teaspoons of butter.
  22. 22. Cut the fish into portion pieces.
  23. 23. Mix the flour with salt and pepper.
  24. 24. Coat the fish pieces in the spice mixture.
  25. 25. Shake off the excess flour coating.
  26. 26. Heat 3 tablespoons of oil in a frying pan.
  27. 27. Fry the fish for approx. 2 minutes on each side.
  28. 28. Peel the carrots for the vegetable strips.
  29. 29. Shave the carrots lengthwise into strips using a vegetable peeler.
  30. 30. Peel the cucumber.
  31. 31. Shave the cucumber lengthwise into strips using a vegetable peeler.
  32. 32. Wash the tomatoes.
  33. 33. Cut the tomatoes into wedges.
  34. 34. Wash the arugula.
  35. 35. Spin the arugula dry.
  36. 36. Plate the rice.
  37. 37. Add the vegetable strips and the arugula.
  38. 38. Place 1 to 2 fish pieces on top.
  39. 39. Serve the dish immediately.

Nutrition per serving