Seared Monkfish with Balsamic and Sun-Dried Tomatoes

Name: Seared Monkfish with Balsamic and Sun-Dried Tomatoes
Prep time: 15 min
Cook time: 5 min
Total time: 20 min
Ingredients: 0.33333334326744 cup sun-dried tomatoes with Italian herbs, drained and chopped; 3 tablespoons olive oil, divided; 2 tablespoons balsamic vinegar; 1 tablespoon sun-dried tomato oil; 2 cloves garlic, minced; 0.5 teaspoon white sugar; 2 (12 ounce) monkfish tail fillets; 1 pinch salt and ground black pepper to taste; 1 tablespoon butter; 2 tablespoons minced fresh parsley

4.6

(7)

4 Reviews

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I was recently introduced to monkfish (sold as "monkfish tail" in fish markets) and it has become a new favorite of mine. It's often called "poor man's lobster" because its firm flesh and delicate, slightly sweet flavor are similar to lobster. Served with a balsamic, garlic, and sun-dried tomato topping, this recipe comes together in a snap.

Recipe by France C

Updated on May 29, 2020

4

Prep Time:

15 mins

Cook Time:

5 mins

Total Time:

20 mins

Servings:

4

Yield:

4 servings

Jump to Nutrition Facts

Ingredients

⅓ cup sun-dried tomatoes with Italian herbs, drained and chopped
3 tablespoons olive oil, divided
2 tablespoons balsamic vinegar
1 tablespoon sun-dried tomato oil
2 cloves garlic, minced
½ teaspoon white sugar
2 (12 ounce) monkfish tail fillets
1 pinch salt and ground black pepper to taste
1 tablespoon butter
2 tablespoons minced fresh parsley

Directions

Combine sun-dried tomatoes, 2 tablespoons olive oil, balsamic vinegar, tomato oil, garlic, and sugar in a small bowl. Toss to coat and set aside.
Use a sharp knife to cut the purple translucent membrane away from each fillet. Cut each fillet crosswise into 3 to 4 pieces. Season with salt and pepper.
Heat 1 tablespoon olive oil and butter in a large skillet over medium-high heat. Sear monkfish until golden brown, about 3 minutes. Flip and continue cooking until opaque throughout, 2 to 3 minutes more. Reduce heat to low, remove fish to a plate, and cover with aluminum foil to keep warm.
Pour sun-dried tomato mixture into the skillet and quickly stir around the pan until just warmed, about 20 seconds. Spoon topping over fish and garnish with parsley.

Nutrition Facts (per serving)

303	Calories
20g	Fat
4g	Carbs
25g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 303
% Daily Value *
Total Fat 20g	26%
Saturated Fat 4g	19%
Cholesterol 50mg	17%
Sodium 118mg	5%
Total Carbohydrate 4g	2%
Dietary Fiber 1g	2%
Total Sugars 2g
Protein 25g
Vitamin C 14mg	69%
Calcium 26mg	2%
Iron 1mg	6%
Potassium 848mg	18%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.