Recipes · Korean · Seafood
Agujjim (Braised Spicy Monkfish)
One serving has 320 kcal and 33 g protein, and at least a fifth of a woman's daily need of selenium (126%), vitamin K (76%), phosphorus (70%), cobalamin (68%), pyridoxine (64%) and vitamin C (49%). Ready in 45 minutes.
- Preparation: 20 min
- Cooking: 25 min
- Makes: 1 serving (402 g)
- Difficulty: Medium
- Diets: Pescatarian, Dairy-free, High protein
- Contains: fish, gluten, sesame, soy
Ingredients
- 180 g Monkfish, raw
- 90 g Bean sprouts, raw
- 60 g Daikon radish, raw
- 6 g Cayenne pepper
- 16 g Hoisin sauce
- 8 g Garlic, raw
- 4 g Ginger, fresh
- 7 g Soy sauce
- 6 g Miso
- 15 g Scallions, raw
- 4 g Sesame oil
- 6 g Potato starch
Method
- Cut the monkfish into large bite-sized pieces and the daikon into thick half-moons.
- Mix the cayenne pepper (gochugaru stand-in), hoisin sauce (gochujang stand-in), garlic, ginger, soy sauce and miso (doenjang stand-in) with 150 g water into a spicy braising sauce.
- Bring the sauce to a simmer in a wide pan and add the daikon; cook for 8-10 minutes until nearly tender.
- Add the monkfish and simmer gently for 8-10 minutes until just cooked through and opaque.
- Stir in the bean sprouts and cook for 2-3 minutes until just wilted, then stir in the potato starch mixed with a little cold water to lightly thicken the sauce.
- Finish with the scallion and a drizzle of sesame oil, and serve hot with steamed rice.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 320 kcal | 15% |
| Carbohydrates | 29.6 g | |
| Water | 325 mL | |
| Fiber | 5.7 g | 19% |
| Protein | 32.6 g | 68% |
| Tryptophan | 0.35 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.4 g | |
| Lysine | 2.6 g | |
| Methionine | 0.83 g | |
| Cystine | 0.31 g | |
| Phenylalanine | 1.2 g | |
| Tyrosine | 0.99 g | |
| Valine | 1.6 g | |
| Histidine | 0.88 g | |
| Fat | 9 g | |
| Monounsaturated | 2.5 g | |
| Polyunsaturated | 3.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.6 g | |
| Saturated | 1.6 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 45.5 mg | |
| Calcium | 88.6 mg | 9% |
| Copper | 0.38 mg | 42% |
| Iodine | 0.02 µg | 0% |
| Iron | 2.9 mg | 16% |
| Magnesium | 94.2 mg | 30% |
| Manganese | 0.69 mg | 38% |
| Phosphorus | 490 mg | 70% |
| Potassium | 1,267 mg | 27% |
| Selenium | 69.2 µg | 126% |
| Sodium | 923 mg | |
| Zinc | 1.8 mg | 22% |
| Thiamin (vitamin B1) | 0.19 mg | 17% |
| Riboflavin (vitamin B2) | 0.37 mg | 34% |
| Niacin (vitamin B3) | 5.7 mg | 41% |
| Pantothenic acid (vitamin B5) | 0.81 mg | 16% |
| Pyridoxine (vitamin B6) | 0.83 mg | 64% |
| Folate (vitamin B9) | 107 µg | 27% |
| Cobalamin (vitamin B12) | 1.6 µg | 68% |
| Choline | 31.2 mg | 7% |
| Vitamin A | 155 µg | 22% |
| Vitamin C | 37 mg | 49% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 2.1 mg | 14% |
| Vitamin K | 68.3 µg | 76% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
2.4 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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