Low Fat Monkfish With Lemon & Parsley Sauce Recipe

Ingredients

1 pound monkfish, skinned and trimmed

2 tablespoons all-purpose flour

salt & freshly ground black pepper, to taste

1 tablespoon olive oil

1 large shallot, minced

1 cup dry white wine

3 tablespoons fresh lemon juice

1/4 cup reduced-fat sour cream

1/4 cup finely chopped fresh parsley

1/4 teaspoon freshly grated lemon zest

lemon wedges & parsley sprigs, for garnish

Method

1.Slice monkfish into 1/2-inch-thick slices.

With the side of a chef's knife, flatten each piece to about 1/4 inch thick.

2.Place flour in a shallow pan.

Season fish with salt and pepper; dredge lightly in flour.

Discard any remaining flour.

3.In a large skillet, heat 1/2 tablespoon oil over medium-high heat.

Add fish and cook until golden outside and opaque inside, 2 to 3 minutes per side.

Transfer to a plate and tent with foil to keep warm.

4.Add remaining 1/2 tablespoon oil to the skillet.

Add shallot and cook, stirring, until softened, about 1 minute.

Add wine and lemon juice.

Bring to a boil, scraping up any browned bits.

Cook until liquid is reduced by half, about 4 minutes.

Remove from heat and whisk in sour cream, chopped parsley, lemon zest and any accumulated juices from the fish.

Gently heat through.

Season with salt and pepper.

5.Arrange monkfish on plates and spoon sauce over.

Garnish with lemon wedges and parsley sprigs and serve.

MAKES 4 SERVINGS.

180 calories per serving; 18 grams protein; 6 grams fat(1.

7 grams saturated fat); 7 grams carbohydrate; 35 mg sodium; 33 mg cholesterol: 0 grams fiber.

Cooks Comments and Tips