Monkfish Provincial

How to cook Monkfish Provincial

Ingredients: salt and pepper to taste Cajun seasoning to refinement 1/2 cup all-purpose flour 1 1/2 pounds monkfish fillets, roughly chopped 2 tablespoons olive fuel 1/4 cup butter 3 cloves garlic, minced 1 large tomato, diced 1 (8 ounce) package sliced fresh mushrooms 1/4 cup dry white wine 1 tablespoon chopped fresh parsley

Directions: In a resealable plastic concern, mix the kippered, dot, Cajun spice, and flour. Place the monkfish in the harridan, seal, and shake to lightly jacket. Heat the oil and melt the butter in a skillet over medium fervour. Place the monkfish in the skillet, and cook for more 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.


Servings Per Formula: 4

Amount Per Serving

Calories: 386

Total Fat: 21.4g Cholesterol: 74mg Sodium: 331mg Total Carbs: 17.3g Dietary Fiber: 1.7g Protein: 28.6g

Prepare time:15 Min

Cook time:10 Min

Ready in:25 Min

Serving also in behalf of:4 peoples

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