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Exotic Spiced Monkfish with Black Rice and Citrus Salad
Exotic Spiced Monkfish with Black Rice and Citrus Salad

Exotic Spiced Monkfish with Black Rice and Citrus Salad
A sophisticated dish featuring monkfish with a vibrant citrus salad and nutty black rice.
Exotic Spiced Monkfish with Black Rice and Citrus Salad

To provide a balanced meal with lean protein, complex carbohydrates, and fresh vegetables, supporting energy needs for cycle training.

Ingredients:
1
Servings
  • 200
    g
     monkfish
  • 100
    g
     black rice
  • 1
    item
     orange
  • 1
    item
     grapefruit
  • 1
    item
     fennel bulb
  • 2
    tbsp
     olive oil
  • 2
    tbsp
     lemon juice
  • 1
    tbsp
     honey
  • 1
    tsp
     coriander seeds
  • 1
    tsp
     cumin seeds
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
Preparation Time: 60 minutes
Exotic Spiced Monkfish with Black Rice and Citrus Salad
Instructions:
  1. Rinse the black rice under cold water and cook according to package instructions. Set aside.
  2. Toast coriander and cumin seeds in a dry pan until fragrant. Grind them into a powder.
  3. Season the monkfish with the ground spices, salt, and pepper.
  4. Heat olive oil in a pan over medium heat. Sear the monkfish on both sides until cooked through.
  5. Segment the orange and grapefruit, removing any pith.
  6. Thinly slice the fennel bulb and combine with citrus segments in a bowl.
  7. Whisk together lemon juice, honey, and a pinch of salt to make a dressing.
  8. Toss the citrus salad with the dressing.
  9. Serve the monkfish on a bed of black rice with the citrus salad on the side.
Nutrition Per Serving 600 g Per 100g
Energy 804 kcal 134 kcal
Protein 40 g 6.7 g
Fibre 10 g 1.7 g
Salt 2 g 0.3 g
Sugar 30 g 5.0 g
Carbohydrates 110 g 18.3 g
Fat 28 g 4.7 g
  • 200
    g
     monkfish
  • 100
    g
     black rice
  • 1
    item
     orange
  • 1
    item
     grapefruit
  • 1
    item
     fennel bulb
  • 2
    tbsp
     olive oil
  • 2
    tbsp
     lemon juice
  • 1
    tbsp
     honey
  • 1
    tsp
     coriander seeds
  • 1
    tsp
     cumin seeds
  • 1
    tsp
     salt
  • 0.5
    tsp
     black pepper
1
Servings
0

Rinse the black rice under cold water and cook according to package instructions. Set aside.

Toast coriander and cumin seeds in a dry pan until fragrant. Grind them into a powder.

Season the monkfish with the ground spices, salt, and pepper.

Heat olive oil in a pan over medium heat. Sear the monkfish on both sides until cooked through.

Segment the orange and grapefruit, removing any pith.

Thinly slice the fennel bulb and combine with citrus segments in a bowl.

Whisk together lemon juice, honey, and a pinch of salt to make a dressing.

Toss the citrus salad with the dressing.

Serve the monkfish on a bed of black rice with the citrus salad on the side.

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