Easy

Brothy monkfish and pea rice

Name: Brothy monkfish and pea rice
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 4 servings
Cuisine: Home-style, International
Ingredients: 200 g Rice (short-grain, dry); 500 g Monkfish (trimmed, boneless); 1200 g Fish stock (1.2 litres); 120 g Leek; 240 g Spring Onion; 200 g Carrot; 100 g Peas (shelled); 75 g White wine (75 ml); 35 g Extra virgin olive oil; 3 g Parsley; 0.3 g Black pepper (to taste); 1 g Salt (to taste)

Total time55 min Preparation and possible waiting 20 min · Cooking 35 min

Preparation and possible waiting: 20 min · Cooking: 35 min

Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.

Servings4

Allergens

Fish: Ingredient to check: Monkfish, Fish stock. Sulphites: check label: Ingredient to check: White wine. Indicative information from the listed ingredients, not a complete allergy assessment. Check all product labels, optional ingredients and cross-contact. Composition to check: Fish stock.

Rating Not yet rated

Fish rice with monkfish, peas and carrot in a light stock.

Jump to steps

20 minpreparation and possible waiting

35 mincooking

4servings

1.906 kcalwhole recipe

476 kcalper serving

Approximate calculation based on the stated quantities and average values per 100 g of each ingredient. How we calculate nutrition information

Total time: 55 min Preparation and possible waiting 20 min · Cooking 35 min

Preparation and possible waiting: 20 min · Cooking: 35 min

Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.

Recipe characteristics

Pescatarian Main course 30 to 60 minutes Home-style

Allergens

View full classification 24 tags

Diet

Pescatarian

Dietary requirements

Gluten-freeLactose-freeEgg-freeNut-freePeanut-freeSoy-freeShellfish-freeSesame-freeNo added sugar

Dish type

Main course

Meal

LunchDinner

Preparation

BoilingStewingSautéing

Appliances

CasseroleKitchen knife

Cuisine

Home-styleInternational

Season

All year round

Occasion

Everyday menu

Nutrition

High in protein

Total time

30 to 60 minutes

Allergen information is indicative. Always check each product label and possible cross-contamination.

How nutritional categories are selected

These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.

Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.

Recipe characteristics

Dish type

Main course

Meal

Lunch · Dinner

Total time

30 to 60 minutes

What you need

Ingredients

Let’s get cooking

Method

Wash and chop the leek and spring onions. Peel and finely dice the carrots. Soften everything in the oil over medium-low heat for 10–12 minutes.
Add the rice, pour in the white wine and boil for 2 minutes.
Add the hot fish stock and simmer gently for 12 minutes.
Cut the monkfish into 2–3 cm cubes and season with pepper. Add it with the peas and cook for another 6–8 minutes until the fish is opaque and flakes easily and the rice is tender.
Taste, adjust the salt and finish with chopped parsley. Divide immediately between four deep plates.

How nutritional categories are selected

These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.

Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.