Name: Monkfish with Sun-Dried Tomatoes
Prep time: 20 min
Cook time: 7 min
Total time: 27 min
Yield: 4
Ingredients: ⅓ cup La Cerignola Sun-Dried Tomatoes, drained and chopped; 1 tablespoon Sun-Dried Tomato Oil; 3 tablespoons Greek Koroneiki Extra Virgin Olive Oil, divided; 2 tablespoons 25 Star Traditional Dark Balsamic; 2 cloves garlic, minced; ½ teaspoon white sugar; 2 Monkfish fillets; Pennsylvania Pepper Blend to taste; 1 tablespoon butter; 2 tablespoons fresh minced parsley (optional for Garnish)

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Monkfish with Sun-Dried Tomatoes

Monkfish a.k.a. “Poor Man’s Lobster” is a firm yet delicate fish that if cooked properly will have the same sweet taste as Lobster.

Amount Per Serving: 2
Calories		202.37 kcal
% Daily Value*
Total Fat 17.31 g		26.2%
	Saturated Fat 3.62 g	15%
	Trans Fat 0.01 g
Cholesterol 18.26 mg		6%
Sodium 16.27 mg		0.7%
Total Carbohydrate 5.16 g		1.7%
	Dietary Fiber 0.71 g	0%
	Sugars 3.45 g
Protein 7.04 g

Vitamin A 39.42 µg		Vitamin C 5.18 mg
Calcium 17.82 mg		Iron 0.83 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Oil and Spice Company

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Monkfish with Sun-Dried Tomatoes

It can be prepared in many of the same ways that Cod or Halibut is but this recipe is by far our favorite! This elegant dish is quite simple to prepare.

Persons

Serving Size

Prep Time

20 minutes

Cook Time

7 minutes

Total Time

27 minutes

Ingredients

⅓ cup La Cerignola Sun-Dried Tomatoes, drained and chopped
1 tablespoon Sun-Dried Tomato Oil
3 tablespoons Greek Koroneiki Extra Virgin Olive Oil, divided
2 tablespoons 25 Star Traditional Dark Balsamic
2 cloves garlic, minced
½ teaspoon white sugar
2 Monkfish fillets
Pennsylvania Pepper Blend to taste
1 tablespoon butter
2 tablespoons fresh minced parsley (optional for Garnish)

Instructions

Combine La Cerignola Sun-Dried Tomatoes, 2 tablespoons Greek Koroneiki Extra Virgin Olive Oil, 25 Star Traditional Dark Balsamic, tomato oil, garlic, and sugar in a small bowl. Mix well and set aside.
Cut each Monkfish fillet crosswise into 3 to 4 pieces. Season with salt and pepper.
**Sometimes there may be a membrane on the filet which should be removed with a sharp knife.
Heat 1 tablespoon Greek Koroneiki Extra Virgin Olive Oil and butter in a large skillet over medium-high heat. Sear Monkfish until golden brown, about 3 minutes. Flip and continue cooking until opaque throughout, 2 to 3 minutes more. Reduce heat to low, remove fish to a plate, and cover with aluminum foil to keep warm.
Pour Sun-Dried Tomato mixture into the skillet and quickly stir around the pan until just warmed, about 20 seconds. Spoon topping over fish and garnish with parsley.

Calories

202

8.4%

Fat

17 g

26%

Saturated

3.6 g

15%

Carbs

5.1 g

1.7%