Monkfish with Artichoke Hearts

Pan-seared monkfish chunks baked with tender new potatoes, cherry tomatoes, and artichoke hearts, finished with fresh lemon and parsley.

Healthy Quick Seafood Main Course Monkfish

Estimated Nutrition

Calories

546.3

kcal / serving

2185 kcal total

Carbs

36.6g

per serving

146.4 g total

Fat

32.1g

per serving

128.5 g total

Protein

27.7g

per serving

110.8 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

BakingIngredients

100

Flour

seasoned with sea salt, celery salt, white pepper and paprika

Dairy

150

Butter

Fruits

piece

Lemon

juice only

NutsSeeds

Salt

to taste

Black Pepper

freshly ground, to taste

tbsp

Parsley

chopped, fresh

Seafood

400

Monkfish Tail

trimmed

Vegetables

300

New Potatoes

cooked until tender, drained

125

Cherry Tomato

200

Artichoke Hearts

can, halved

Method

Preheat the oven to 200°C.

Cut the monkfish into chunks and dredge in seasoned flour.

Melt butter in a large ovenproof pan and fry fish until browned.

Squeeze lemon juice over the fish and move them to one side.

Add potatoes to the pan and cook for two minutes.

Add cherry tomatoes and cook for a further two minutes.

Add artichoke hearts and season with salt and pepper.

Distribute ingredients evenly and bake in the oven for 3 to 4 minutes.

Garnish with remaining lemon juice and fresh parsley to serve.