Monkfish Provincial


A great recipe for monkfish or tilapia with garlic, tomatoes, mushrooms, and white wine. This is one of my mother's favorite recipes! Serve over pasta or rice.

Prep Time:
15 mins
Cook Time:
10 mins
Total Time:
25 mins
4 servings


  • salt and pepper to taste

  • Cajun seasoning to taste

  • ½ cup all-purpose flour

  • 1 ½ pounds monkfish fillets, roughly chopped

  • 2 tablespoons olive oil

  • ¼ cup butter

  • 3 cloves garlic, minced

  • 1 large tomato, diced

  • 1 (8 ounce) package sliced fresh mushrooms

  • ¼ cup dry white wine

  • 1 tablespoon chopped fresh parsley


  1. In a resealable plastic bag, mix the salt, pepper, Cajun seasoning, and flour. Place the monkfish in the bag, seal, and shake to lightly coat.

  2. Heat the oil and melt the butter in a skillet over medium heat. Place the monkfish in the skillet, and cook for about 3 minutes. Mix in the garlic, tomato, and mushrooms, and continue cooking 3 minutes. Mix in the wine and parsley. Continue to cook and stir 2 minutes, or until the monkfish flakes easily with a fork.

Nutrition Facts (per serving)

385 Calories
21g Fat
17g Carbs
29g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 385
% Daily Value *
Total Fat 21g 27%
Saturated Fat 8g 42%
Cholesterol 73mg 24%
Sodium 295mg 13%
Total Carbohydrate 17g 6%
Dietary Fiber 2g 6%
Total Sugars 2g
Protein 29g
Vitamin C 10mg 51%
Calcium 32mg 2%
Iron 2mg 11%
Potassium 1015mg 22%

* 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.

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