Greek-Style Monkfish

Greek-Style Monkfish

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 servings
Preparation 10 min
Cooking 15 min

260 calories per serving 


Ingredients

2 green onions/scallions, green tops only, chopped   30 g
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    
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
60 g feta cheese, crumbled    

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

Nutrition Facts

per 1 serving (190g)

Amount

% DV*

* DV = Daily Value

Calories

260

Fat

17 g

26 %

Saturated 6 g
+ Trans 0 g

30 %

Cholesterol

85 mg

Sodium

440 mg

19 %

Carbohydrate

7 g

2 %

Fibre

2 g

10 %

Sugars

2 g

Protein

22 g

Vitamin A

10 %

Vitamin C

25 %

Calcium

20 %

Iron

10 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: ½ serving
Meat and Alternatives: 1 serving

More info

Claims

Free :
Added Sugar
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

More info


This recipe is in the following categories: Fish | Main courses/Entrées | Diabetes-friendly | High Calcium | Greek

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