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.
|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|
|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.
- 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.
- 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.
- 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.
- 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.
- 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)
% Daily Value
Servings of Canada's Food Guide1 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|
ClaimsThis 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 :
|Meat and Alternatives||2 ½|