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Pan-Fried Monkfish with Bunya Nut Hash, Rocket and Madamia Nut Pesto

 
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Pan-fried monkfish, served with bunya nut hash, rocket and macadamia nut pesto

Yield

4

servings

Prep

25

min

Cook

25

min

Ready

50

min

Low Cholesterol, Trans-fat Free, Good source of fiber
 

Ingredients

400 grams potatoes
12 each -
Bunya Nuts*
*
4 each monkfish
fillets, 250g each
*
100 grams arugula (roquette)
80 grams macadamia nuts
50 grams parsley leaves
100 millilitres olive oil
*
20 grams butter
30 grams honey
¼ teaspoon salt
½ each -
rainforest rub
*
1 strip watercress
for garnish
*

Directions

First, peel the potatoes and bring them to the boil in small pot; in another pot, boil the bunya nuts and allow to cool in the boiled water.

For the pesto; finely chop the macadamia nuts, rocket, parsley or blend together in a food processor and then reduce this mixture to a paste in a mortar and pestle adding a little olive oil, honey, Rainforest Rub and salt to taste.

Remove the shells from the bunya nuts and chop the nut meat finely; drain the potatoes; coarsely mash both of these in a bowl and season with Outback salt and form into hash brown sized patties.

In a sauce pan, heat a little olive oil and melt in some butter; pan-fry the bunya nut hash browns until golden; it may require a little more olive oil during the process; make sure to keep the temperature down to low to avoid any smoking of the oil.

Ensure the fish is free of all bones and in another sauce pan heat a little olive oil and butter and pan fry the monkfish until also golden brown on medium heat.

Styling - When cooked, place a bunya nut hash brown on the plate, top with the monk fish, then simply garnish with the rocket and macadamia nut pesto and a sprig of watercress.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 170g (6.0 oz)
Amount per Serving
Calories 29859% of calories from fat
 % Daily Value *
Total Fat 20g 30%
Saturated Fat 5g 25%
Trans Fat 0g
Cholesterol 11mg 4%
Sodium 196mg 8%
Total Carbohydrate 10g 10%
Dietary Fiber 4g 17%
Sugars g
Protein 9g
Vitamin A 35% Vitamin C 47%
Calcium 8% Iron 11%
* based on a 2,000 calorie diet How is this calculated?

 

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