Monkfish Provincial Recipe

Recipesfull introduces to you: Popular Recipes. (Monkfish Provincial Recipe). A great recipe for monkfish or tilapia with garlic, tomatoes, mushrooms, and white wine. This is one of my mother's favorite recipes! Serve over pasta or rice.

Brief

Prep 15 mins

Cook: 10 mins

Total: 25 mins

Servings: 4

Yield: 4 servings

Monkfish Provincial Recipe

Ingredients

salt and pepper to taste

Cajun seasoning to taste

½ cup all-purpose flour

1 ½ pounds monkfish fillets

roughly chopped

2 tablespoons olive oil

¼ cup butter

3 cloves garlic

minced

1 large tomato

diced

1 (8 ounce) package sliced fresh mushrooms

¼ cup dry white wine

1 tablespoon chopped fresh parsley

Seafood

Directions

Step 1

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.

Step 2

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.

Nutritional Information

Monkfish Provincial Recipe

Servings Per Recipe:4

Calories: 384.7

% Daily Value *

Protein: 28.7g 58%

Carbohydrates: 16.8g 5%

Dietary Fiber: 1.6g 7%

Sugars: 2.4g

Fat: 21.3g 33%

Saturated Fat: 8.3g 41%

Cholesterol: 73.1mg 24%

Vitamin A Iu: 873.9IU 18%

Niacin Equivalents: 12mg 93%

Vitamin B6: 0.5mg 32%

Vitamin C: 10.2mg 17%

Folate: 57.1mcg 14%

Calcium: 32.2mg 3%

Iron: 1.9mg 10%

Magnesium: 52.3mg 19%

Potassium: 1015.4mg 28%

Sodium: 294.5mg 12%

Thiamin: 0.2mg 25%

Calories From Fat: 191.8

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

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.