Baked Monkfish

VeganVegetarian
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Ingredients

  • 1 monkfish 2 kg weight, filleted with all gray parts removed, you can substitute cod, halibut, or haddock ⓘ
  • salt ⓘ
  • ground black pepper ⓘ
  • olive oil ⓘ
  • 1 garlic clove sliced ⓘ
  • 1 cayenne pepper whole ⓘ

Instructions

  1. Preheat the oven to 220 degrees Celsius.
  2. Place the fish on a baking tray. Salt and pepper to taste and drizzle with olive oil. Bake 20 minutes.
  3. Separately, heat up a good splash of olive oil and fry the sliced garlic clove and whole cayenne pepper. Remove from heat and set aside.
  4. Plate the fish with the garlic pepper oil drizzled on top.

Nutrition & Diet Analysis (per serving)

541 kcal 27% DV
Protein Fat Carbs

Macronutrients

Protein 11.8g 24% DV
Total Fat 35.9g 46% DV
Carbs 56.6g 21% DV
Fiber 17g 61% DV
Sugar 4g 8% DV

Electrolytes

Sodium 9993mg 100% DV
Potassium 947.3mg 20% DV
Cholesterol 0.3mg

Vitamins & Minerals

Vitamin A 530.3mcg 59% DV
Vitamin C 19.2mg 21% DV
Vitamin D 0.1mcg
Calcium 222mg 17% DV
Iron 7.6mg 42% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Explore Ingredients

cayenne pepper weight ground black pepper garlic olive oil salt

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