Ingredients:
- 1 kg monk fish (4 250g tails)
- sea salt (to taste)
- black pepper ( freshly grd , to taste)
Directions:
- Preheat oven to 200C/400F temp - Heat a non-stick, oven-proof pan over med-high heat. For ea portion, add a small pat of butter. When the butter foams, add the monkfish tails & brown on both sides. Season w/salt & pepper as desired (I used lemon pepper).
- Squeeze the juice of half a lemon over the fish & transfer to the oven to bake for 10 minutes. Check that the fish is hot throughout by pushing a skewer or knife into the thick part of the fish. If it comes out hot, the fish will be done (should take no more than 15 minutes). Remove from the oven, take the fish out of the pan & allow to rest.
- While the fish is resting, add a little more butter to the pan w/the shallots, garlic & bacon. Cook over a high-heat for a few min (til the bacon is cooked). Add the capers, a final squeeze of lemon juice, some grated lemon zest & the white wine.
- Add the monkfish back to the pan & baste w/the bacon/caper sauce for 2-3 minutes. Scatter parsley over the monkfish & shake the pan once or twice more. Place the monkfish tails on a bed of rice, cous cous or asparagus. Spoon the bacon/caper sauce over the top of the monkfish & serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 96.88 Kcal (406 kJ) | ||
| Calories from fat | 72.72 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.08g | 12% | |
|---|---|---|---|
| Cholesterol | 18.73mg | 6% | |
| Sodium | 79.45mg | 3% | |
| Potassium | 97.06mg | 2% | |
| Total Carbs | 4.43g | 1% | |
| Sugars | 1.88g | 8% | |
| Dietary Fiber | 0.87g | 3% | |
| Protein | 1.65g | 3% | |
| Vitamin C | 5.8mg | 10% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 0.3mg | 2% | |
| Calcium | 12.6mg | 1% | |
| Amount Per 100 g | |||
| Calories | 204.47 Kcal (856 kJ) | ||
| Calories from fat | 153.49 Kcal | ||
| % Daily Value* | |||
| Total Fat | 17.05g | 12% | |
|---|---|---|---|
| Cholesterol | 39.54mg | 6% | |
| Sodium | 167.7mg | 3% | |
| Potassium | 204.85mg | 2% | |
| Total Carbs | 9.36g | 1% | |
| Sugars | 3.98g | 8% | |
| Dietary Fiber | 1.84g | 3% | |
| Protein | 3.47g | 3% | |
| Vitamin C | 12.3mg | 10% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 0.6mg | 2% | |
| Calcium | 26.6mg | 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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