Pan-Roasted Monkfish with Scallions Recipe

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Kathryn
Kathryn March 24, 2021
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How To Make Pan-Roasted Monkfish with Scallions

Enjoy simply seasoned pan-roasted monkfish that’s topped with creamy mushrooms and scallions sauce for a healthy dish that’s rich in antioxidants.

Preparation: 10 minutes
Cooking: 20 minutes
Total: 30 minutes

Serves:

Ingredients

  • 1tbspcooking oil
  • 1lbmushrooms
  • 4scallions
  • 3clovesgarlic
  • ½tspsalt
  • ½tspfresh ground black pepper
  • 2lbsmonkfish fillets
  • ¼cupheavy cream

Instructions

  1. Heat the oven to 450 degrees F. In an ovenproof pot, heat the oil over moderately high heat. Add the mushrooms and cook for about 3 minutes until starting to brown.

  2. Add the scallion bulbs, garlic, and ¼ teaspoon each of the salt and pepper. Cook for about 4 minutes until the scallions start to soften.

  3. Sprinkle the fish with the remaining salt and pepper. Put the fish on top of the mushrooms and scallions and transfer the pot to the oven. Roast for 10 minutes for ¾-inch-thick fillets until the fish is just done.

  4. Remove the monkfish from the pot and put the pot on top of the stove. Add the scallion tops and the cream to the pot. Bring to a simmer and continue simmering the sauce for 1 to 2 minutes until it starts to thicken.

  5. Serve the fish topped with the sauce.

Nutrition

  • Calories: 288.63kcal
  • Fat: 12.89g
  • Saturated Fat: 4.52g
  • Trans Fat: 0.01g
  • Monounsaturated Fat: 4.36g
  • Polyunsaturated Fat: 2.77g
  • Carbohydrates: 6.19g
  • Fiber: 1.66g
  • Sugar: 3.03g
  • Protein: 37.10g
  • Cholesterol: 77.08mg
  • Sodium: 345.69mg
  • Calcium: 47.87mg
  • Potassium: 1334.25mg
  • Iron: 1.60mg
  • Vitamin A: 95.95µg
  • Vitamin C: 8.26mg
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