Directions:
- Lightly dust monkfish with pan-searing flour.
- Heat oil on MEDIUM in large braising pan. Brown monkfish lightly on all sides, 4-6 minute Remove monkfish; set aside. Discard all but 1 Tbsp oil.
- Lower heat to MEDIUM-LOW; add garlic and onions. Cook 2-3 min, stirring frequently. Add tomatoes and olives; cook 2-3 minute Add broth and marjoram sprig and return monkfish to pan. Bring to simmer and cover; cook 20-25 min, until fish reaches internal temp of 140 degrees. Check by inserting thermometer into thickest part of fish.
- Transfer fish to clean plate; continue to simmer sauce 5 min, until desired thickness. Season to taste with salt and pepper. Pour sauce over fish.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 415.64 Kcal (1740 kJ) | ||
| Calories from fat | 246.72 Kcal | ||
| % Daily Value* | |||
| Total Fat | 27.41g | 42% | |
|---|---|---|---|
| Cholesterol | 56.69mg | 19% | |
| Sodium | 728.65mg | 30% | |
| Potassium | 996.05mg | 21% | |
| Total Carbs | 7.51g | 3% | |
| Sugars | 0.94g | 4% | |
| Dietary Fiber | 1g | 4% | |
| Protein | 33.06g | 66% | |
| Vitamin C | 5.4mg | 9% | |
| Iron | 0.4mg | 2% | |
| Calcium | 44.5mg | 4% | |
| Amount Per 100 g | |||
| Calories | 113.6 Kcal (476 kJ) | ||
| Calories from fat | 67.43 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.49g | 42% | |
|---|---|---|---|
| Cholesterol | 15.49mg | 19% | |
| Sodium | 199.15mg | 30% | |
| Potassium | 272.23mg | 21% | |
| Total Carbs | 2.05g | 3% | |
| Sugars | 0.26g | 4% | |
| Dietary Fiber | 0.27g | 4% | |
| Protein | 9.04g | 66% | |
| Vitamin C | 1.5mg | 9% | |
| Iron | 0.1mg | 2% | |
| Calcium | 12.2mg | 4% | |
* 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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