Baked Monkfish Recipe

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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

 

Method:

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

 

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