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9Ingredients
35Minutes
170Calories
Description
Ready in just a little over a half hour, this recipe for Monkfish Tails with Wild Asparagus Sauce is a great weekday dinner option. You can use frozen monkfish tails for this recipe. Featuring leeks, onions, and wild asparagus, the sauce for this fish entree is full of delicious flavor. The monkfish tails are cooked in the sauce for 10 minutes allowing them to absorb all the flavors of the sauce. Serve with warm bread to dip in the extra sauce.
Ingredients
US|METRIC
- 1 tablespoon vegetable oil
- 1 onion (peeled and chopped)
- 1 leek (chopped)
- 1 wild asparagus (bundle, chopped, frozen asparagus may be used)
- 1 tablespoon flour
- 500 milliliters fish stock
- 4 monkfish (tails, frozen)
- salt
- ground black pepper
Directions
- In a saucepan on medium heat, add the oil. Saute the onion, leek and asparagus for 5 minutes.
- Add the flour and continue to cook. After 1 minute, add the stock.
- Season the monkfish tails with a pinch of salt and black pepper, place in the saucepan. Cook for about 10 minutes on medium heat. Plate and serve.
NutritionView More
170Calories
Sodium51% DV1220mg
Fat14% DV9g
Protein14% DV7g
Carbs5% DV14g
Fiber8% DV2g
| Calories170Calories from Fat80 |
| % DAILY VALUE |
| Total Fat9g14% |
| Saturated Fat0g0% |
| Trans Fat0g |
| Cholesterol |
| Sodium1220mg51% |
| Potassium400mg11% |
| Protein7g14% |
| Calories from Fat80 |
| % DAILY VALUE |
| Total Carbohydrate14g5% |
| Dietary Fiber2g8% |
| Sugars4g8% |
| Vitamin A |
| Vitamin C |
| Calcium |
| Iron |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Reviews(1)
★★★★★
Kathi W. 31 May 2015
★★★★★
This was a unique recipe that I just had to give it a try. I loved how the wild asparagus turned out perfectly; not chewy like most others. It had a great saltiness to it and the monkfish tails gave it a slight crunch that was very tasteful. I look forward to making this 4 star recipe again in the future.