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Monkfish With Lemon & Parsley Sauce

Monkfish With Lemon & Parsley Sauce recipe image
This Mediterranean main features Monkfish -- skinned and trimmed, All-purpose flour, Salt & freshly ground black pepper -- to taste, Olive oil, Shallot -- minced. It delivers smooth, comforting richness, a pleasant kick of heat. Great for weeknight dinners or when you want something satisfying for the whole family. Simple to make with ingredients you likely already have on hand, this is a recipe you will come back to again and again.
Cooking Method:
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 4
Calories: 362.8
Description
This Mediterranean main features Monkfish -- skinned and trimmed, All-purpose flour, Salt & freshly ground black pepper -- to taste, Olive oil, Shallot -- minced. It delivers smooth, comforting richness, a pleasant kick of heat. Great for weeknight dinners or when you want something satisfying for the whole family. Simple to make with ingredients you likely already have on hand, this is a recipe you will come back to again and again.
Ingredients
  • 1 pound Monkfish -- skinned and trimmed
  • 2 tablespoons All-purpose flour
  • Salt & freshly ground black pepper -- to taste
  • 1 tablespoon Olive oil
  • 1 large Shallot -- minced
  • 1 cup Dry white wine
  • 3 tablespoons Fresh lemon juice
  • 1/4 cup Reduced-fat sour cream
  • 1/4 cup Finely chopped fresh parsley
  • 1/4 teaspoon Freshly grated lemon zest
  • Lemon wedges & parsley sprigs -- for garnish
Directions
  1. 1
    Heat oil or butter in a skillet over medium-high heat.
  2. 2
    Add monkfish -- skinned and trimmed and cook until golden brown and cooked through.
  3. 3
    Remove from skillet and set aside.
  4. 4
    Add salt & freshly ground black pepper -- to taste and cook until tender.
  5. 5
    Return protein to skillet.
  6. 6
    Add dry white wine, reduced-fat sour cream and heat through.
  7. 7
    Season to taste and serve immediately.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 362.8kcal
% Daily Value *
Total Fat 12.1g19%
Saturated Fat 3.6g18%
Cholesterol 64.7mg22%
Sodium 73.7mg4%
Total Carbohydrate 24.8g9%
Dietary Fiber 6.5g26%
Sugars 2.0g
Protein 30.8g62%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: allpurpose, amp, black, boiling, chopped, cream, dry, finely, fish, flour, fresh, freshly, garnish, grated, ground, juice, lemon, main, mediterranean, minced
Read it online: https://www.chefs-mate.com/recipe/monkfish-with-lemon-parsley-sauce/