Baked Monkfish with Lemon, Rosemary and Breadcrumbs
User Reviews
5.0
3 reviews
Excellent
-
Prep Time
20 mins
-
Cook Time
20 mins
-
Total Time
40 mins
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Servings
4
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Calories
280 kcal
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Course
Main Course
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Cuisine
Italian
Baked Monkfish with Lemon, Rosemary and Breadcrumbs
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Baked Monkfish with lemon, rosemary and bread crumbs is a light and easy-to-cook fish recipe, for everyday family dinners or to amaze your guests with a quick and easy dish. Monkfish is a delicate fish with white flesh. Very nutritious, without thorns, perfect even for children.Monkfish fillets are often compared to lobster. The monkfish has a firm, sweet and boneless flesh like lobster. What is certain is that monkfish is not as expensive as lobster!
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Ingredients
- 500 g monkfish fillet 1.1 pound
- 1 lemon
- 80 g bread ½ cup of stale bread, not very hard and dry
- 60 ml olive oil 6 tablespoons, extra virgin
- 1 garlic clove peeled
- 2 prigs rosemary
- salt to taste
Instructions
- Make the bread crumbs. Use stale bread that is not too hard and dry. The breadcrumbs must be coarse to get a crunchy and crispy breading. So cut the bread into pieces and place them in a food processor.
- Add the garlic clove and the rosemary leaves.
- Add the grated zest of a lemon. Be careful to grate only the yellow part because the white one could make the mixture a bit bitter.
- Finally add 30 ml of extra virgin olive oil and a little fine salt to taste.
- Chop using short pulses so that it doesn't turn up too fine. For this recipe we want a coarse consistency like the one in the picture. Now take a baking dish and put 2 or 3 tablespoons of extra virgin olive oil on the bottom. Set aside for the moment.
- Cut the monkfish fillet into slices and remove the central bone.
- Place the monkfish slices in the baking dish. Cover them with a few tablespoons of lemon and rosemary flavored breadcrumbs.
- Add a drizzle of oil and a little lemon juice.
- Bake monkfish with lemon, rosemary and bread crumbs in a preheated oven at 180°C (350°F) for 15/20 minutes, until the crust is golden and crunchy.
- Serve baked monkfish with lemon, rosemary and breadcrumbs as soon as ready with roasted potatoes as a side dish.
Nutrition Information
Show Details
Serving
100g
Calories
280kcal
(14%)
Carbohydrates
12g
(4%)
Protein
21g
(42%)
Fat
17g
(26%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
3g
Monounsaturated Fat
10g
Trans Fat
0.01g
Cholesterol
31mg
(10%)
Sodium
118mg
(5%)
Potassium
569mg
(16%)
Fiber
2g
(8%)
Sugar
2g
(4%)
Vitamin A
58IU
(1%)
Vitamin C
16mg
(18%)
Calcium
44mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 280 kcal
% Daily Value*
| Serving | 100g | |
| Calories | 280kcal | 14% |
| Carbohydrates | 12g | 4% |
| Protein | 21g | 42% |
| Fat | 17g | 26% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 10g | 50% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 31mg | 10% |
| Sodium | 118mg | 5% |
| Potassium | 569mg | 12% |
| Fiber | 2g | 8% |
| Sugar | 2g | 4% |
| Vitamin A | 58IU | 1% |
| Vitamin C | 16mg | 18% |
| Calcium | 44mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
3 reviews
Excellent
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