Directions:
- Finely chop garlic and gingerroot together.
- In a small bowl, stir oil into tomato paste. Stir in garlic and ginger mixture, cinnamon, and caraway seeds. Season with salt and pepper.
- Remove fine skin from monkfish, then spread on the spice mixture.
- Place fish into a shallow dish. Cover and refrigerate for 1 - 1 1/2 hours.
- Preheat oven to 400.
- Cut a piece of foil large enough to enclose fish.
- Make a bed of chopped onions on the foil. Place monkfish and any spice paste left in the dish on top of onion.
- Fold foil loosely over fish and seal edges tightly.
- Bake for 20-25 minutes.
- Open foil and baste fish. Bake another 10-15 minutes until fish flakes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 306.78 Kcal (1284 kJ) | ||
| Calories from fat | 141.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.71g | 24% | |
|---|---|---|---|
| Cholesterol | 63.77mg | 21% | |
| Sodium | 52.81mg | 2% | |
| Potassium | 1159.16mg | 25% | |
| Total Carbs | 4.68g | 2% | |
| Sugars | 1.79g | 7% | |
| Dietary Fiber | 1.42g | 6% | |
| Protein | 36.48g | 73% | |
| Vitamin C | 6.3mg | 11% | |
| Iron | 0.5mg | 3% | |
| Calcium | 43.3mg | 4% | |
| Amount Per 100 g | |||
| Calories | 104.94 Kcal (439 kJ) | ||
| Calories from fat | 48.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.37g | 24% | |
|---|---|---|---|
| Cholesterol | 21.81mg | 21% | |
| Sodium | 18.06mg | 2% | |
| Potassium | 396.51mg | 25% | |
| Total Carbs | 1.6g | 2% | |
| Sugars | 0.61g | 7% | |
| Dietary Fiber | 0.49g | 6% | |
| Protein | 12.48g | 73% | |
| Vitamin C | 2.2mg | 11% | |
| Iron | 0.2mg | 3% | |
| Calcium | 14.8mg | 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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