Directions:
- In a resealable plastic bag, mix the salt, pepper, Cajun seasoning, and flour. Place the monkfish in the bag, seal, and shake to lightly coat.
- Heat the oil and melt the butter in a skillet over medium heat. Place the monkfish in the skillet, and cook for about 3 minutes. Mix in the garlic, tomato, and mushrooms, and continue cooking 3 minutes. Mix in the wine and parsley. Continue to cook and stir 2 minutes, or until the monkfish flakes easily with a fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 375.21 Kcal (1571 kJ) | ||
| Calories from fat | 198.73 Kcal | ||
| % Daily Value* | |||
| Total Fat | 22.08g | 34% | |
|---|---|---|---|
| Cholesterol | 73.02mg | 24% | |
| Sodium | 36.76mg | 2% | |
| Potassium | 855.46mg | 18% | |
| Total Carbs | 15.15g | 5% | |
| Sugars | 1.69g | 7% | |
| Dietary Fiber | 1.07g | 4% | |
| Protein | 26.34g | 53% | |
| Vitamin C | 10.2mg | 17% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 0.3mg | 2% | |
| Calcium | 30.8mg | 3% | |
| Amount Per 100 g | |||
| Calories | 135.29 Kcal (566 kJ) | ||
| Calories from fat | 71.65 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.96g | 34% | |
|---|---|---|---|
| Cholesterol | 26.33mg | 24% | |
| Sodium | 13.25mg | 2% | |
| Potassium | 308.44mg | 18% | |
| Total Carbs | 5.46g | 5% | |
| Sugars | 0.61g | 7% | |
| Dietary Fiber | 0.39g | 4% | |
| Protein | 9.5g | 53% | |
| Vitamin C | 3.7mg | 17% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 0.1mg | 2% | |
| Calcium | 11.1mg | 3% | |
* 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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