Monkfish Provincial

Name: Monkfish Provincial
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Ingredients: salt and pepper to taste; Cajun seasoning to taste; 0.5 cup all-purpose flour; 1.5 pounds monkfish fillets, roughly chopped; 2 tablespoons olive oil; 0.25 cup butter; 3 cloves garlic, minced; 1 large tomato, diced; 1 (8 ounce) package sliced fresh mushrooms; 0.25 cup dry white wine; 1 tablespoon chopped fresh parsley

4.4

(63)

49 Reviews

10 Photos

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.

Recipe by Paul Kandel

Updated on July 14, 2022

10

Prep Time:

15 mins

Cook Time:

10 mins

Total Time:

25 mins

Servings:

4

Yield:

4 servings

Jump to Nutrition Facts

Ingredients

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

Directions

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.
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.