5.0 from 3 votes
Baked Monkfish with Lemon, Rosemary and Breadcrumbs
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!
Prep Time
20 mins
Cook Time
20 mins
Total Time
40 mins
Servings: 4
Calories: 280 kcal
Course:
Main Course
Cuisine:
Italian
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.
Cup of Yum
Nutrition Information
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
% 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.