Monkfish marmitako
Total time1 h 10 min Preparation and possible waiting 20 min · Cooking 50 min How this time is calculated
Preparation and possible waiting: 20 min · Cooking: 50 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
Key recipe details
Approximate calculation based on the stated quantities and average values per 100 g of each ingredient. How we calculate nutrition information
Total time: 1 h 10 min Preparation and possible waiting 20 min · Cooking 50 min How this time is calculated
Preparation and possible waiting: 20 min · Cooking: 50 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
View full classification 25 tags
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
Main course · Stew
Lunch · Dinner
1 to 2 hours
Method
-
Wash the leek thoroughly and chop with the spring onion, garlic, green pepper and red pepper. Heat the oil in a casserole and soften the vegetables with some salt over a medium-low heat for 12–15 minutes.
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Grate the tomato, add it and cook for 5 minutes. Stir in the choricero pepper pulp. Break the potatoes into rough 3 cm pieces and add to the casserole.
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Pour in the hot fish stock; it should just cover the potatoes in a suitably sized casserole. Partly cover and simmer gently for 20–25 minutes until the potatoes are tender.
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Add the monkfish and simmer gently for 6–8 minutes without vigorous stirring, until the centre reaches 63°C. Taste, adjust the remaining salt and add the chopped parsley. Serve in four bowls.
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.
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