A plate of monkfish with tomato garlic sauce

Monkfish in Tomato-Garlic Sauce

Ingredients 

  • ¼ cup Oil Plus 3 Tablespoons; choose your preferred cooking oil
  • 6 cloves Garlic Peeded and thinly sliced; powder or minced garlic also works
  • 1 cup Crushed Tomatoes Canned
  • 2 cups Water
  • Salt To taste
  • Ground Black Pepper To taste
  • 3 pounds Monkfish Fillets (eight 6-ounce fillets)

Equipment

  • Oven
  • Stovetop
  • Large Skillet
  • Oven-Safe Large Skillet

Instructions

  • Preheat the oven to 400°F.
  • In a large skillet, warm ¼ cup of oil. Add the sliced garlic and cook slowly over very low heat, shaking the skillet, until the garlic is deep golden, 15 minutes. Remove about ¼ cup of garlic slices to a plate and reserve. Add the tomatoes and cook over moderately high heat for 1 minute.
  • Add the water and simmer until the sauce has reduced to 1½ cups, about 10 minutes. Season with salt and pepper.
  • In a very large skillet, heat the 3 Tablespoons of oil. Season the fish with salt and pepper. Cook over high heat until browned on the bottom, 2 minutes. Turn the fish, transfer to the over, and roast until just cooked through, about 15 minutes.
  • Transfer the fish to a large, warmed platter. Pour any juices from the skillet into the sauce and simmer for 2 minutes. Spoon the sauce onto plates and set the fish on top.
  • Optional: sprinkle the fried garlic over the fish before serving.

Nutrition

Nutrition Facts
Monkfish in Tomato-Garlic Sauce
Amount per Serving
Calories
 
204
Calories from Fat 90
% Daily Value*
Fat
 
10
g
15
%
Saturated Fat
 
1
g
6
%
Trans Fat
 
1
g
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
5
g
Cholesterol
 
43
mg
14
%
Sodium
 
74
mg
3
%
Potassium
 
778
mg
22
%
Carbohydrates
 
3
g
1
%
Fiber
 
1
g
4
%
Sugar
 
1
g
1
%
Protein
 
25
g
50
%
Vitamin A
 
133
IU
3
%
Vitamin C
 
5
mg
6
%
Calcium
 
30
mg
3
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Crushed Tomatoes, Fish, Garlic, Garlic Cloves, Gluten Free, Monkfish, Monkfish Fillets, Oil, Seafood, Tomato, Tomatoes