Roast monkfish with cumin and coriander recipe Recipe Monkfish from www.pinterest.co.uk
Introduction
Monkfish is a tasty and nutritious fish that is rich in protein, vitamins, and minerals. It is a popular fish among seafood lovers because of its firm texture and mild, sweet flavor. Monkfish is also low in fat and high in omega-3 fatty acids, which makes it a healthy choice for those who want to maintain a balanced and nutritious diet. In this article, we will share with you a healthy monkfish recipe that is easy to make and packed with flavor.
Ingredient
For this recipe, you will need the following ingredients: - 4 monkfish fillets (about 6 oz each) - 2 tablespoons of olive oil - 1 onion, chopped - 2 garlic cloves, minced - 1 red bell pepper, chopped - 1 yellow bell pepper, chopped - 1 can of diced tomatoes - 1 teaspoon of smoked paprika - 1 teaspoon of ground cumin - Salt and pepper to taste - Fresh parsley, chopped for garnish
Instructions
Here are the steps to make this healthy monkfish recipe: 1. Preheat the oven to 375°F. 2. In a large skillet, heat the olive oil over medium-high heat. 3. Add the onion and garlic and cook for 2-3 minutes, or until the onion is translucent. 4. Add the red and yellow bell peppers and cook for another 2-3 minutes, or until the peppers are soft. 5. Add the can of diced tomatoes, smoked paprika, ground cumin, salt, and pepper to the skillet. Stir to combine and let it simmer for 5-7 minutes. 6. While the sauce is simmering, season the monkfish fillets with salt and pepper. 7. Place the seasoned monkfish fillets on top of the sauce in the skillet. 8. Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the monkfish is cooked through and flaky. 9. Remove the skillet from the oven and garnish with fresh parsley. 10. Serve hot and enjoy!
Nutrition
This healthy monkfish recipe is packed with nutrition. Here are the nutritional values per serving: - Calories: 280 - Protein: 32g - Fat: 9g - Saturated Fat: 1g - Carbohydrates: 14g - Fiber: 4g - Sugar: 7g - Sodium: 360mg This recipe is a good source of protein, fiber, vitamin C, and potassium. It is also low in fat and calories, which makes it a healthy choice for those who are watching their weight or trying to maintain a balanced diet.
Conclusion
This healthy monkfish recipe is easy to make and packed with flavor and nutrition. It is a perfect meal for those who want to enjoy a delicious seafood dish without compromising their health. Try this recipe today and impress your family and friends with your culinary skills.
