Monkfish With Lemon & Parsley Sauce Recipe

Posted by
Rate It!
Monkfish With Lemon & Parsley Sauce
Add your photo!
Ingredients
12
Count
Nutrition
236
Calories
Total time
32
Minutes
Comments Print recipe

Ingredients:

Directions:

  1. Slice monkfish into 1/2-inch-thick slices.
  2. With the side of a chef's knife, flatten each piece to about 1/4 inch thick.
  3. Place flour in a shallow pan.
  4. Season fish with salt and pepper; dredge lightly in flour.
  5. Discard any remaining flour.
  6. In a large skillet, heat 1/2 tablespoon oil over medium-high heat.
  7. Add fish and cook until golden outside and opaque inside, 2 to 3 minutes per side.
  8. Transfer to a plate and tent with foil to keep warm.
  9. Add remaining 1/2 tablespoon oil to the skillet.
  10. Add shallot and cook, stirring, until softened, about 1 minute.
  11. Add wine and lemon juice.
  12. Bring to a boil, scraping up any browned bits.
  13. Cook until liquid is reduced by half, about 4 minutes.
  14. Remove from heat and whisk in sour cream, chopped parsley, lemon zest and any accumulated juices from the fish.
  15. Gently heat through.
  16. Season with salt and pepper.
  17. Arrange monkfish on plates and spoon sauce over.
  18. Garnish with lemon wedges and parsley sprigs and serve.
Kitchen-Friendly View

Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 236.48 Kcal (990 kJ)
Calories from fat 70.71 Kcal
% Daily Value*
Total Fat 7.86g 12%
Cholesterol 33.38mg 11%
Sodium 40.21mg 2%
Potassium 687.91mg 15%
Total Carbs 13.17g 4%
Sugars 3.98g 16%
Dietary Fiber 1.36g 5%
Protein 18.51g 37%
Vitamin C 13.9mg 23%
Iron 0.6mg 4%
Calcium 55mg 6%
Amount Per 100 g
Calories 95.79 Kcal (401 kJ)
Calories from fat 28.64 Kcal
% Daily Value*
Total Fat 3.18g 12%
Cholesterol 13.52mg 11%
Sodium 16.29mg 2%
Potassium 278.65mg 15%
Total Carbs 5.33g 4%
Sugars 1.61g 16%
Dietary Fiber 0.55g 5%
Protein 7.5g 37%
Vitamin C 5.6mg 23%
Iron 0.3mg 4%
Calcium 22.3mg 6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
Search recipes
by ingredients
Search
Construct & Analyze
Your Recipe
Analyze

Try this similar recipes

View More

Recipe Tags

Weightwatchers Points

  • 5.1
    Points
  • 5
    PointsPlus

Good Points

  • saturated fat free,
  • very low sodium,
  • low cholesterol

Also Try

Share Recipe

Recipes▼
Search
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
Scroll to top