Pan-Roasted Monkfish with Mushrooms and Scallions

Gluten Free
Health score
26%
Pan-Roasted Monkfish with Mushrooms and Scallions
45 min.
4
287kcal

Suggestions

Ingredients

  • tablespoon cooking oil 
  • cloves garlic chopped
  • 0.5 teaspoon fresh-ground pepper black
  • 0.3 cup heavy cream 
  • pounds monkfish fillet 
  • pound mushrooms quartered
  • 0.5 teaspoon salt 
  •  scallions green cut into 1-inch pieces separately

Equipment

  • frying pan
  • oven
  • pot
  • stove

Directions

  1. Heat the oven to 45
  2. In an ovenproof pot, heat the oil over moderately high heat.
  3. Add the mushrooms and cook until starting to brown, about 3 minutes.
  4. Add the scallion bulbs, garlic, and 1/4 teaspoon each of the salt and pepper. Cook until the scallions start to soften, about 4 minutes.
  5. Sprinkle the fish with the remaining 1/4 teaspoon each salt and pepper.
  6. Put the fish on top of the mushrooms and scallions and transfer the pot to the oven. Roast until the fish is just done, 10 minutes for 3/4-inch-thick fillets.
  7. Remove the monkfish from the pot and put the pot on top of the stove.
  8. Add the scallion tops and the cream to the pot. Bring to a simmer and continue simmering the sauce until it starts to thicken, 1 to 2 minutes.
  9. Serve the fish topped with the sauce.
  10. Fish Alternatives: Thick fish steaks such as halibut or salmon would hold up well to the pan-roasting and taste delicious with this sauce.
  11. Variation: Pan-Roasted Monkfish with Wild Mushrooms and Scallions: Use 1 pound sliced shiitake mushroom caps or 1 pound of mixed wild mushrooms in place of the regular mushrooms.
  12. Wine Recommendation: The meaty textures of the monkfish and mushrooms will be well served by a full-bodied chardonnay from California or Australia. The dish would even go nicely with a light red wine such as a pinot noir from California.

Nutrition Facts

Calories287kcal
Protein51.79%
Fat39.97%
Carbs8.24%

Properties

Glycemic Index
31.5
Glycemic Load
1.24
Inflammation Score
-6
Nutrition Score
22.663478104965%

Flavonoids

Kaempferol
0.17mg
Myricetin
0.04mg
Quercetin
1.32mg

Nutrients percent of daily need

Calories:286.65kcal
14.33%
Fat:12.74g
19.61%
Saturated Fat:4.52g
28.22%
Carbohydrates:5.9g
1.97%
Net Carbohydrates:4.35g
1.58%
Sugar:2.98g
3.31%
Cholesterol:73.51mg
24.5%
Sodium:343.55mg
14.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.16g
74.31%
Selenium:94.18µg
134.54%
Phosphorus:568.02mg
56.8%
Vitamin B3:8.95mg
44.74%
Potassium:1327.45mg
37.93%
Vitamin B2:0.63mg
37.2%
Vitamin B12:2.11µg
35.17%
Vitamin B6:0.7mg
35.17%
Vitamin K:28.26µg
26.91%
Copper:0.45mg
22.3%
Vitamin B5:2.1mg
21.02%
Magnesium:62.27mg
15.57%
Zinc:1.63mg
10.88%
Folate:43.54µg
10.88%
Vitamin B1:0.16mg
10.86%
Manganese:0.2mg
9.87%
Vitamin C:7.7mg
9.33%
Vitamin A:430.59IU
8.61%
Iron:1.55mg
8.61%
Fiber:1.56g
6.23%
Vitamin E:0.83mg
5.54%
Calcium:45.36mg
4.54%
Vitamin D:0.46µg
3.1%
Source:My Recipes