Baked Monkfish Recipe

All Health Articles, Information and Recipes Website Categories



All Healthy Desserts Recipes

All Healthy Drinks Recipes

All Healthy Food Articles

All Healthy Food Recipes

All Healthy Pastries Recipes

All Healthy Salads Recipes

All Healthy Sauces Recipes

All Healthy Snacks Recipes

All Healthy Soups Recipes

All Organic Food Recipes

All Pasta and Grains Recipes

Allergies and Intolerances




Blood Diseases


Chinese Healing and Herbs


Colds and Flu






Fatigue and Stress

Fitness and Exercise

Hair Care

Heart Disease

Herbs and Spices


Infectious Diseases


Liver Disease


Mental Disorders

Migraine Headaches

Nutritional Notes


Oral Health


Skin Care


Tai Chi and Qi Gong

Urinary System

Vitamins and Minerals

Yoga and Meditation

Baked Monkfish Recipe

(A favorite fish of Mediterranean Europe, monkfish has just a hint of sweetness

which is lightly echoed in this dish by the fennel)

Ingredients:  Serves 4, Oven: Preheated to 220C

level teaspoon black peppercorns

1 lb (680 g) monkfish tail, skinned

1 lb (450 g) potatoes, peeled and thinly sliced

1 large red onion, peeled and finely chopped

1 level teaspoon crumbled dried fennel

1 tablespoon olive oil

Juice of lemon

1 bay leaf



Crush the peppercorns roughly in a mortar, or fold them in greaseproof paper and crush them with a rolling pin.  Sprinkle the pepper over the monkfish and press it into the flesh.  Line an ovenproof dish with a large piece of nonstick baking paper.  Arrange a thin layer of potato slices on it, cover them with half the onion, then sprinkle with half the fennel.  Lay the monkfish on the vegetables, brush it with the oil and sprinkle on the lemon juice.  Cover with the rest of the vegetables and fennel, and add the bay leaf.  Fold the paper over closely and tuck under the ends to make a parcel.  Cook in the preheated oven for 30 minutes, then open the parcel and cook for 5 - 10 minutes more, until lightly browned.  Take out the bay leaf and lift the fish and vegetables onto a warmed serving plate. 


Note:  A dish of hot ratatouille or a green salad contrasts with the firm fish.  You can cook steaks of cod and haddock in the same way.


Nutrient Value Per Serving:

235 calories

5 g total fat (1 g saturated fat)

20 g carbohydrates

2 g fiber

270 mg sodium


More on All Healthy Food Recipes

Copyright 2006 All rights reserved

All trademarks are the property of their respective owners

Contact Us | Disclaimer | Privacy Policy | Other Resources