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Monkfish Provincial | Daily Dine

Monkfish Provincial

Monkfish is lightly seasoned and cooked with mushrooms, tomatoes, and garlic. Serve over rice or pasta!

dinneramerican

0

Prep Time: 15 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

Servings: 4

Nutritional Information

Calories:385 kcal

Carbohydrate:17 g

Cholesterol:73 mg

Fat:21 g

Dietary Fiber:2 g

Protein:29 g

Saturated Fat:8 g

Sodium:295 mg

Sugar:2 g

Unsaturated Fat:0 g

Ingredients

salt and pepper to taste

Cajun seasoning to taste

0.5 cup all-purpose flour

1.5 pounds monkfish fillets, roughly chopped

2 tablespoons olive oil

0.25 cup butter

3 cloves garlic, minced

1 large tomato, diced

1 8 ounce package sliced fresh mushrooms

0.25 cup dry white wine

1 tablespoon chopped fresh parsley

Instructions

Step 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.
Step 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.