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Greek-Style Monkfish

16 Reviews
79% would make this recipe again

Monkfish and fennel in a white wine and feta cheese sauce.

Monkfish having been placed on Greenpeace's red list, please replace it with lobster or shrimp.

Preparation : 10 min Cooking : 15 min
260 calories/serving
  • Can be done in advance
  • Easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Diabetes-friendly

Ingredients

2 green onions/scallions, green tops only, chopped
1/2 fennels, thinly sliced 180 g
2 tbsp olive oil 30 mL
1/4 dried chili peppers, minced 0.1 g
1/3 cup white wine 85 mL
460 g monkfish / angler fish, cut into pieces
60 g feta cheese, crumbled
salt [optional]
ground pepper to taste [optional]

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Remove and discard the thick backbone of the monkfish. Trim all membranes and cut the flesh into large pieces (each about 4 cm thick, and weighing approximately 80-100 g). Season with salt and pepper. Set aside.
  2. Prepare the vegetables: Chop the scallions; Cut the stalks from the fennel bulb, set aside a few green fronds for garnish, then discard the stalks. Halve the bulb lengthwise and thinly slice crosswise.

  3. Heat the oil in a skillet over medium-high heat. Add the scallions and sauté 1 min, then add the minced chili pepper and the fennel. Sauté 4-5 min, stirring occasionally, until the fennel begins to soften. Pour in the wine and bring to just a boil, then add the fish to the skillet. Cook, covered, over high heat, until the fish is just cooked through, 6-7 min. Check with a fork to see if it is cooked through.
  4. Remove the lid and crumble the feta cheese over the fish and the cooking liquid. Cook an additional 1-2 min, swirling the skillet frequently, until the cheese is just melted and the sauce is creamy, without letting it boil.
  5. Serve the fish immediately on the warmed plates, with the sauce spooned over it. Garnish with the reserved fennel fronds.

Nutrition Facts Table

per 1 Serving (190g)

Amount

% Daily Value

Calories

260

Fat

17 g

26 %

Saturated 6.1 g
+ Trans 0 g

30 %

Cholesterol

90 mg

Sodium

440 mg

19 %

Carbohydrate

7 g

2 %

Fibre

2 g

10 %

Sugars

2 g

Protein

22 g

Vitamin A

12 %

Vitamin C

24 %

Calcium

20 %

Iron

10 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¾ servings
Grain Products : 0 serving
Milk and Alternatives : ½ serving
Meat and Alternatives : 1 servings

Claims

This recipe is :
Source of  :
Fibre, Folacin, Iron, Magnesium, Manganese, Pantothenic Acid, Vitamin A, Vitamin C, Vitamin D, Vitamin E, Vitamin K
Good source of  :
Calcium, Vitamin B6, Zinc
Excellent source of  :
Niacin, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B2
Free  :
Added Sugar
Diet-related health claims  :
Bone-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables ½
Meat and Alternatives 2 ½
Fats 3

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Members' Reviews

16 Reviews (16 with rating only ) 79% would make this recipe again

This recipe is in the following categories

Fish | Main courses/Entrées | High Calcium | Diabetes-friendly | Greek