Monkfish With Citrus And Ginger Recipe

Summary

Preparation Time10 MinCooking Time20 Min
Ready In30 MinDifficulty LevelEasy
Health IndexHealthyServings4
CuisineCourse
MethodMain Ingredient
Interest Group

Ingredients

 Monkfish fillets1 1⁄4 Pound
 Olive oil2 Tablespoon
 Garlic2 Clove (10 gm), minced
 Sugar snap peas3 Cup (48 tbs)
 Scallions2 , sliced
 Peeled minced ginger root1 Tablespoon
 Grated orange rind1 Tablespoon
 Orange sections2 Cup (32 tbs)

Nutrition Facts

Serving size

Calories 534 Calories from Fat 88

% Daily Value*

Total Fat 10 g15.3%

Saturated Fat 1.6 g7.9%

Trans Fat 0 g

Cholesterol 35.4 mg

Sodium 66.9 mg2.8%

Total Carbohydrates 87 g29.1%

Dietary Fiber 3.9 g15.8%

Sugars 61.9 g

Protein 24 g48.8%

Vitamin A 29.9% Vitamin C 139%

Calcium 8.1% Iron 18.2%

*Based on a 2000 Calorie diet

Directions

GETTING READY
1) Cut the fish diagonally into 2 by ½ inch strips.
2) In a non-stick pan, heat 1 tablespoon of oil sauté the fish and the garlic, until the fish turns white.
3) Remove the fish from the pan and drain off the liquid.

MAKING
4) In the same pan, heat the remaining 1 tablespoon of oil, add the peas, scallions, ginger and orange rind.
5) Cook, stirring frequently, for 6 to 8 minutes or until the peas are tender-crisp.
6) Add the oranges and heat 1 minute.
7) Return the fish to the pan and heat through.

SERVING
8) Place the fillets in the serving plate carefully and spoon the sauce on top.

TIPS
If the pan is small cook the saute the fis and garlic in 2 baches, as it should break.
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