Monkfish Provincial

Monkfish is lightly seasoned and cooked with mushrooms, tomatoes, and garlic. Serve over rice or pasta!

• Preparation Time: 15 mins
• Cooking Time: 10 mins
• Total Time: 25 mins
• Calories: 385 Calories

Ingredients

• 2 tablespoons olive oil
• salt and pepper to taste
• 3 cloves garlic, minced
• 1 tablespoon chopped fresh parsley
• 1 (8 ounce) package sliced fresh mushrooms
• 1 large tomato, diced
• Cajun seasoning to taste
• 0.25 cup butter
• 0.5 cup all-purpose flour
• 0.25 cup dry white wine
• 1.5 pounds monkfish fillets, roughly chopped

Recipe Instructions

Step 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.

Step 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.