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SEAFOOD RECIPESFISH Recipes pg 2MONKFISH RECIPES >>>>> >  Monkfish Provence Style


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Recipe from The Saint Tropez Diet
Serving Size: One 5-ounce monkfish fillet
Yield: 4 servings


• Four 5-ounce monkfish fillets
• 1 tablespoon olive oil
• 2 pounds tomatoes (about 6 large tomatoes)
• 8 ounces onions, sliced (about 1 large onion)
• 8 ounces green bell peppers, seeded, ribs removed, and sliced (about 1 large green bell pepper)
• 8 ounces yellow bell peppers, seeded, ribs removed, and sliced (about 1 large yeflow bell pepper)
• 2 tablespoons garlic cloves, minced
• 2 pinches herbs de Provence
• 1 bunch fresh basil, shredded
• 1/2 cup brown rice
• Salt and pepper to taste


Make a small X incision on the top and bottom of the tomatoes. Blanch the tomatoes for 20 seconds. Remove and place in ice-cold water to stop the cooking process. Peel, seed, and slice the tomatoes.

Cook the rice according to package instructions.

Heat the oil in a large pan over high heat. Add the monkfish and brown. Turn over and cook for 2 minutes. Remove the fish and set aside on a plate.

Deglaze the pan with a little water. To deglaze, add a liquid (such as wine, stock, or water) and swirl to dissolve cooked particles on the bottom or side of the pan. Add the onions and cook for 2 minutes. Add the garlic, tomatoes, bell peppers, herbs de Provence, and saute for 2 minutes. Slide in the fish fillets, cover, and cook for 20 minutes over low heat. Remove the fillets and set aside in a platter. Cover with aluminum foil to keep warm. Mix the basil into the vegetables and season to taste. Pour over the fish and serve immediately with the rice.

The fish and rice may be refrigerated separately up to 2 days.
The fish and rice may be frozen separately up to 1 month.

Wine Suggestion: A Provence rose, a Pinot Noir, or a mild Merlot,

Per Serving: 328 Cal (19% from Fat, 31% from Protein, 50% from Carb); 26 g Protein; 7 g Tot Fat; 1 g Sat Fat; 3 g Mono Fat; 42 g Carb; 6 g Fiber; 4 g Sugar; 60 mg Calcium; 2 mg Iron; 53 mg Sodium; 35 mg Cholesterol


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