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MONKFISH PROVENCE STYLE

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

Ingredients

• 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
 

Directions

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.

Notes:
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,

Nutrition
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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