Ingredients
- 1 pound Monkfish Fillets
- ½ teaspoon Salt
- ½ teaspoon Black Pepper
- 4 Tablespoons Lemon Juice
- 2 cloves Garlic Minced
- 4 Tablespoons Broth Or white wine vinegar or water
- 2 Tablespoons Parsley Optional, stems removed; or 2 teaspoons dried parsley
- 6 Tablespoons Olive Oil
Equipment
- Oven
- Baking Sheet
- Small Bowl
Instructions
- Preheat oven to 425°F. Line a rimmed sheet pan with tinfoil or coat with cooking spray.
- In a small bowl, whisk together lemon juice, garlic, broth, and parsley.
- Place fish in pan. Score small slits along its width. Sprinkle with salt and pepper.
- Drizzle each fillet with olive oil.
- Pour the lemon juice mixture over the fish.
- Bake for 15 minutes, and spoon juices over fish (this helps get all those food flavors saturated nicely into the fish!)
- Bake for another 3-5 minutes.
Notes
- Cooking times vary depending on the size of your fillet(s). Fish should flake apart easily and be a nice white opaque color.
Nutrition
Nutrition Facts
Baked Monkfish
Amount per Serving
Calories
279
Calories from Fat 207
% Daily Value*
Fat
23
g
35
%
Saturated Fat
3
g
19
%
Polyunsaturated Fat
3
g
Monounsaturated Fat
16
g
Cholesterol
28
mg
9
%
Sodium
373
mg
16
%
Potassium
490
mg
14
%
Carbohydrates
2
g
1
%
Fiber
1
g
4
%
Sugar
1
g
1
%
Protein
17
g
34
%
Vitamin A
248
IU
5
%
Vitamin C
10
mg
12
%
Calcium
17
mg
2
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Baked Fish, Butter, Fish, Garlic, Garlic Cloves, Gluten Free, Lemon, Lemon Juice, Monkfish, Monkfish Fillets, Olive Oil, Parsley, Seafood, Vegetable Broth