spanish

Monkfish in Green Sauce

This simmered dish pairs monkfish fillet with green peas, garlic and all-purpose flour. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Dinner

Medium

Balanced Heart friendly High protein Pescatarian

Set your calorie target 650 kcal

300 kcal 2000 kcal

Build a meal plan

Estimated macros per portion

66 g Protein

37 g Carbohydrates

26 g Fat

10 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

264g monkfish fillet 264 kcal
20g olive oil 177 kcal
8g garlic 12 kcal
11g all-purpose flour 40 kcal
238g fish stock 14 kcal
159g green peas (frozen) 129 kcal
20g fresh parsley 7 kcal
20g lemon juice 6 kcal
3g salt 0 kcal
1g black pepper 3 kcal

Cooking instructions

monkfish filletsaltblack pepper
Pat the monkfish dry and season with salt and black pepper.
olive oilgarlic
Heat olive oil in a small pan over medium heat. Add garlic and cook 30 seconds until fragrant.
all-purpose flourfish stock
Stir in the flour and cook 1 minute. Slowly whisk in fish stock to make a smooth sauce.
monkfish filletfish stockgreen peas (frozen)
Add monkfish and peas. Simmer gently 6-8 minutes, turning once, until the fish is just cooked through.
fresh parsleylemon juicesaltblack pepper
Stir in parsley and lemon juice. Taste and adjust salt and pepper. Serve hot with the sauce spooned over.