Roast Monkfish With A Provencale Crust
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood | French | 1 | Servings | |
INGREDIENTS
| 1 3/8 | kg | Monkfish tail |
| Salt and ground black pepper | ||
| 3 | Lemons | |
| 3 | Fat cloves of garlic | |
| 8 | T | Fresh parsley, chopped |
| 4 | T | French tarragon, chopped |
| 125 | g | Fresh brown breadcrumbs |
| 3 | T | Extra virgin olive oil |
| 68 | g | Small spinach leaves |
| Extra virgin olive oil for | ||
| frying |
INSTRUCTIONS
Preheat oven to 200C/gas 6. Cut and remove 'flappy bits' from monkfish tail and blue skin. Using a very sharp knife and with tail bone to guide knife blade, cut down either side of tail bone and remove both fillets of monkfish. Carefully trim fillets of all skin - this toughens during cooking. Wash fish and pat dry. Season with salt and pepper. Mix lemon zest, garlic, parsley, tarragon and breadcrumbs together in a small bowl and add olive oil, stirring until breadcrumbs just bind together. oat monkfish fillets with crumb mixture, pressing it firmly on to fish. Place crumbed fillets on a baking sheet or in a shallow roasting tin. Roast in a preheated oven for 6 to 8 minutes, until fish feels firm and crumbs are crispy and golden. Rest fish in a warm place for a few minutes. Wash spinach leaves thoroughly while fish is cooking and shake dry. Heat a little olive oil in a large frying pan and quickly stir fry spinach for about 1 minute. Season to taste with salt and pepper. Slice monkfish fillets carefully to form round medal shapes with a crispy topping. Lay overlapping slices on a bed of spinach and serve with saffron and tarragon sauce. Converted by MC_Buster. Converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 60
Calories From Fat: 8
Total Fat: 1g
Cholesterol: 0mg
Sodium: 238.1mg
Potassium: 470.8mg
Carbohydrates: 12.2g
Fiber: 3.9g
Sugar: 2.2g
Protein: 4.4g