Ingredients
- 2 pounds monkfish on the bone, head and skin removed
- Salt and freshly ground pepper to taste
- ½ cup olive oil
- 1 carrot, cut in 1/4-inch cubes
- 1 onion, coarsely chopped
- 5 cloves garlic, unpeeled
- 1 cup dry white wine
- ½ cup fish broth (see recipe)
- Nutritional Information
Nutritional analysis per serving (4 servings)
470 calories; 30 grams fat; 4 grams saturated fat; 20 grams monounsaturated fat; 4 grams polyunsaturated fat; 6 grams carbohydrates; 1 gram dietary fiber; 2 grams sugars; 34 grams protein; 56 milligrams cholesterol; 152 milligrams sodium
Note: Nutrient information is not available for all ingredients. Amount is based on available data.
4 servings
Preparation
- Preheat oven to 425 degrees.
- Season fish with salt and pepper.
- Heat 2 tablespoons of the olive oil in a large nonstick skillet. Over high heat, cook one side of the fish until golden brown, about 1 minute. Turn, and brown the second side. Add carrot, onion, garlic, wine and fish broth, and simmer 2 to 3 minutes.
- Transfer the contents of the skillet to an oven-proof baking dish, and cover tightly with aluminum foil. Roast for 5 minutes. Remove the fish to a serving platter and keep warm.
- Meanwhile, in a saucepan, boil the cooking liquid and vegetables over high heat until reduced by half. Stir in the remaining olive oil to bind the sauce.
- Spoon the sauce and vegetables over the fish, and serve with mashed potatoes.
Dining and Cooking