salt and pepper to tasteCajun seasoning to taste1/2 cup all-purpose flour1 1/2 pounds monkfish fillets, roughly chopped2 tablespoons olive oil1/4 cup butter3 cloves garlic, minced1 large tomato, diced1 (8 ounce) package sliced fresh mushrooms1/4 cup dry white wine1 tablespoon chopped fresh parsleyIn 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.
Amount Per Serving Calories: 385 | Total Fat: 21.3g | Cholesterol: 73mg Powered by ESHA Nutrient Database
Servings Per Recipe: 4
Amount Per Serving
Calories: 385
Total Fat: 21.3g
Cholesterol: 73mg
Sodium: 294mg
Total Carbs: 16.8g
Dietary Fiber: 1.6g
Protein: 28.7g
VIEW DETAILED NUTRITION
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