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Monkfish fillets with greens and a lemon wedge on the side.
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Baked Monkfish

Course Main Course
Keyword Baked Fish, Butter, Fish, Garlic, Garlic Cloves, Gluten Free, Lemon, Lemon Juice, Monkfish, Monkfish Fillets, Olive Oil, Parsley, Seafood, Vegetable Broth
Dietary Need Gluten Free
Cooking Method Oven
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Calories 279kcal
Author Recipe from: Fishermen Feeding Mainers

Equipment

  • Oven
  • Baking Sheet
  • Small Bowl

Ingredients

  • 1 pound Monkfish Fillets
  • ½ teaspoon Salt
  • ½ teaspoon Black Pepper
  • 4 Tablespoons Lemon Juice
  • 2 cloves Garlic Minced
  • 4 Tablespoons Broth Or white wine vinegar or water
  • 2 Tablespoons Parsley Optional, stems removed; or 2 teaspoons dried parsley
  • 6 Tablespoons Olive Oil

Instructions

  • Preheat oven to 425°F. Line a rimmed sheet pan with tinfoil or coat with cooking spray.
  • In a small bowl, whisk together lemon juice, garlic, broth, and parsley.
  • Place fish in pan. Score small slits along its width. Sprinkle with salt and pepper.
  • Drizzle each fillet with olive oil.
  • Pour the lemon juice mixture over the fish.
  • Bake for 15 minutes, and spoon juices over fish (this helps get all those food flavors saturated nicely into the fish!)
  • Bake for another 3-5 minutes.

Notes

  • Cooking times vary depending on the size of your fillet(s). Fish should flake apart easily and be a nice white opaque color.

Nutrition

Calories: 279kcal | Carbohydrates: 2g | Protein: 17g | Fat: 23g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 16g | Cholesterol: 28mg | Sodium: 373mg | Potassium: 490mg | Fiber: 1g | Sugar: 1g | Vitamin A: 248IU | Vitamin C: 10mg | Calcium: 17mg | Iron: 1mg