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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 358.9
  • Total Fat: 20.8 g
  • Cholesterol: 67.4 mg
  • Sodium: 33.7 mg
  • Total Carbs: 16.7 g
  • Dietary Fiber: 1.6 g
  • Protein: 23.6 g

View full nutritional breakdown of Monkfish Provincial calories by ingredient
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Monkfish Provincial

Submitted by: GLORYB71

Introduction

This is less than half the servings of the orginal recipe which calls for 1-1/2 lbs of fish. The original recipe did not use red peppers and had sliced fresh mushrooms (8 oz) for full preparation. You can also use tilapia. Serve over pasta or rice. This is less than half the servings of the orginal recipe which calls for 1-1/2 lbs of fish. The original recipe did not use red peppers and had sliced fresh mushrooms (8 oz) for full preparation. You can also use tilapia. Serve over pasta or rice.
Number of Servings: 2

Ingredients

    salt and pepper to taste
    Cajun seasoning to taste
    1/4 cup all-purpose flour
    1/2 pound monkfish fillets, roughly chopped
    1 tablespoons olive oil
    2 tbsp butter
    1-2 cloves garlic, minced
    1 small tomato, diced
    1 small red pepper
    1 small yellow pepper
    1 oz dry white wine
    1 tablespoon chopped fresh parsley

Directions

Directions
1.In a resealable plastic bag, mix the salt, pepper, Cajun seasoning, and flour. Place the monkfish in the bag, seal, and shake to lightly coat.
2.Heat the oil and melt the butter in a skillet over medium heat. Place the monkfish in the skillet, and cook for about 3 minutes. Mix in the garlic, tomato, and mushrooms, and continue cooking 3 minutes. Mix in the wine and parsley. Continue to cook and stir 2 minutes, or until the monkfish flakes easily with a fork.
Makes 2 generous servings

Number of Servings: 2

Recipe submitted by SparkPeople user GLORYB71.





TAGS:  Fish | Dinner | Fish Dinner |

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