You have two choices when it comes to fish: tuna or salmon right? They’re easy to find and prepare. But monkfish has low mercury and high protein — 16 grams in a three ounce serving — making this meal worthy.
Beggar’s banquet: Monkfish texture is similar to lobster, but it’s inexpensive. It’s often referred to as “poor man’s lobster.”
<h4 class="recipe-ingredients__title">Ingredients</h4>
<ul class="recipe-ingredients__list">
<li>2 tsp + 1/4 tbsp olive oil</li>
<li>1/2 clove garlic </li>
<li>3 1/2 oz canned diced tomatoes</li>
<li>1 pinch salt and black pepper</li>
<li>6 oz monkfish</li>
<li>1/2 tbsp fresh parsley, chopped</li>
</ul>
<h2 class="block-title"><span>Directions</span></h2>
<li>Preheat oven to 425. Place a skillet over medium heat and add 2 teaspoons oil. Add garlic, reduce heat to medium-low, and cook 2 minutes. </li>
<li>Add tomatoes with juice and salt and pepper. Simmer 20 minutes. </li>
<li>While sauce cooks, brush fish with remaining oil and season well with salt and pepper. Bake until just done in the center, 12-15 minutes. </li>
<li>Add parsley to sauce, season to taste with salt and pepper, and remove from heat. Spoon sauce over fish and serve. </li>
<h5 class="post-actions__title">Want a copy on the go?</h5>
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