Directions:
- Using a sharp knife, carefully cut down each side of the central bone of the Monkfish to leave 2 fillets. Wash and dry the fillets.
- Lay the proscuitto or bacon slices widthwise on a clean work surface so that they overlap slightly.
- Lay the fish fillets lengthwise on top of the ham or bacon so that the two cut sides face up.
- Mix together the chopped herbs and lemon rind. Season well. Pack this mixture onto the cut surface of one of the Monkfish fillet. Press the 2 fillets together and wrap tightly with the ham or bacon. secure with string or toothpicks.
- Heat the olive oil in a large ovenproof frying pan and place the fish in the pan, seam side down first, and brown the wrapped Monkfish tail all over.
- Cook in a preheated oven at 400F for 25 min until golden brown and the fish is tender. Remove from the oven and allow to rest for 10 min before slicing thickly.
- Serve with shredded stir-fried vegetables and potatoes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 101.79 Kcal (426 kJ) | ||
| Calories from fat | 56.27 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.25g | 10% | |
|---|---|---|---|
| Cholesterol | 20.71mg | 7% | |
| Sodium | 14.91mg | 1% | |
| Potassium | 304.15mg | 6% | |
| Total Carbs | 0.49g | 0% | |
| Sugars | 0.21g | 1% | |
| Dietary Fiber | 0.01g | 0% | |
| Protein | 10.67g | 21% | |
| Vitamin C | 0.8mg | 1% | |
| Calcium | 6.6mg | 1% | |
| Amount Per 100 g | |||
| Calories | 111.94 Kcal (469 kJ) | ||
| Calories from fat | 61.88 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.88g | 10% | |
|---|---|---|---|
| Cholesterol | 22.78mg | 7% | |
| Sodium | 16.4mg | 1% | |
| Potassium | 334.46mg | 6% | |
| Total Carbs | 0.54g | 0% | |
| Sugars | 0.23g | 1% | |
| Dietary Fiber | 0.01g | 0% | |
| Protein | 11.74g | 21% | |
| Vitamin C | 0.9mg | 1% | |
| Calcium | 7.3mg | 1% | |
* 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.
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