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Braised Monkfish Recipe
|Olive oil||2 Teaspoon|
|Garlic head||2 , cloves separated and peeled|
|Sliced prosciutto||2 Ounce, trimmed of fat and roughly chopped|
|Mahi mahi fillet/Monkfish||2 1⁄2 Pound|
|Dry white wine||1 Cup (16 tbs)|
|Canned whole tomatoes||28 Ounce, drained (1 Can)|
|Dried thyme/2 teaspoon chopped fresh thyme||1 Teaspoon|
|Ground black pepper||To Taste|
Serving size: Complete recipe
Calories 2065 Calories from Fat 295
% Daily Value*
Total Fat 33 g50%
Saturated Fat 3.9 g19.7%
Trans Fat 0 g
Cholesterol 20 mg
Sodium 2222.5 mg92.6%
Total Carbohydrates 105 g35.1%
Dietary Fiber 19.6 g78.3%
Sugars 3.5 g
Protein 252 g504.6%
Vitamin A 115% Vitamin C 185.2%
Calcium 59.6% Iron 107.9%
*Based on a 2000 Calorie diet
In a large nonstick skillet, heat oil over medium heat.
Add garlic cloves and cook, stirring, for about 5 minutes, or until the garlic is golden.
Add prosciutto and cook for 1 minute longer.
Move the garlic and prosciutto to the side of the pan.
Add fish to the pan and cook for 3 minutes per side, or until browned.
Transfer the fish into a shallow 3-qt. baking dish.
Pour wine into the skillet and bring to a boil, stirring to scrape up any brown bits.
Add tomatoes and thyme.
Simmer the sauce, stirring to break up the tomatoes, for about 5 minutes.
Season with a generous grinding of pepper; pour sauce over the fish.
Cover with a tent of aluminum foil and bake for 20 to 30 minutes, or until the fish is opaque in the center.