4 Serves
30 Mins
19 g
10 g
10 g
Lightly coat the monkfish cheeks in corn flour, ensuring an even dusting.
Ingredients, vitamins, and health benefits
Monkfish Cheeks
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South AfricanVitamin K
178 µg / 120 µgVitamin B1
0 mg / 1.2 mgVitamin B2
0 mg / 1.3 mgVitamin B3
4 mg / 16 mgVitamin B5
1 mg / 5 mgVitamin B6
0 mg / 1.7 mgVitamin B12
1 µg / 2.4 µgFolate
63 µg / 400 µgCalcium
71 mg / 1,300 mgIron
2 mg / 18 mgMagnesium
48 mg / 420 mgPhosphorus
281 mg / 1,250 mgPotassium
805 mg / 4,700 mgSodium
97 mg / 2,300 mgZinc
1 mg / 11 mgCopper
0 mg / 0.9 mgManganese
0 mg / 2.3 mgSelenium
43 µg / 55 µgFiber
2 g / 28 gSugar
1 g / 50 gSaturated Fat
2 g / 20 gCholesterol
28 mg / 300 mgCaffeine
0 mgNet Carbs
8 gAlcohol
0 g
Heat the cooking oil in a frying pan over medium-high heat and shallow-fry the monkfish cheeks until they are golden brown on all sides. Remove them from the pan and drain on paper towels.
Using a chef's knife, finely chop the garlic and fresh coriander.
In the same frying pan, stir-fry the chopped garlic, chili pepper, and red pepper flakes until fragrant and slightly browned.
Return the fried monkfish cheeks to the pan, toss gently to coat with the aromatics, and garnish with the chopped coriander before serving warm.
Corn Flour
Cooking Oil
Garlic
Fresh Coriander
Chili Pepper
Red Pepper Flakes
Vitamin A
206 µg / 900 µgVitamin C
23 mg / 90 mgVitamin E
4 mg / 15 mgVitamin K
178 µg / 120 µgVitamin B1
0 mg / 1.2 mgVitamin B2
0 mg / 1.3 mgVitamin B3
4 mg / 16 mgVitamin B5
1 mg / 5 mgVitamin B6
0 mg / 1.7 mgVitamin B12
1 µg / 2.4 µgFolate
63 µg / 400 µgCalcium
71 mg / 1,300 mgIron
2 mg / 18 mgMagnesium
48 mg / 420 mgPhosphorus
281 mg / 1,250 mgPotassium
805 mg / 4,700 mgSodium
Fiber
2 g / 28 gSugar
1 g / 50 gSaturated Fat
2 g / 20 gCholesterol
28 mg / 300 mgCaffeine
0 mgNet Carbs
12
g50
g17
g
Tanzanian
EthiopianZinc
1 mg / 11 mgCopper
0 mg / 0.9 mgManganese
0 mg / 2.3 mgSelenium
43 µg / 55 µgAlcohol
0 g