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Baked Monkfish with Lemon, Rosemary and Breadcrumbs
Baked Monkfish with lemon, rosemary and bread crumbs is a light and easy-to-cook fish recipe, for everyday family dinners or to amaze your guests with a quick and easy dish. Monkfish is a delicate fish with white flesh. Very nutritious, without thorns, perfect even for children.Monkfish fillets are often compared to lobster. The monkfish has a firm, sweet and boneless flesh like lobster. What is certain is that monkfish is not as expensive as lobster!
Ingredients
- 500 g monkfish fillet 1.1 pound
- 1 lemon
- 80 g bread ½ cup of stale bread, not very hard and dry
- 60 ml olive oil 6 tablespoons, extra virgin
- 1 garlic clove peeled
- 2 sprigs rosemary
- salt to taste
Instructions
- Make the bread crumbs. Use stale bread that is not too hard and dry. The breadcrumbs must be coarse to get a crunchy and crispy breading. So cut the bread into pieces and place them in a food processor.
- Add the garlic clove and the rosemary leaves.
- Add the grated zest of a lemon. Be careful to grate only the yellow part because the white one could make the mixture a bit bitter.
- Finally add 30 ml of extra virgin olive oil and a little fine salt to taste.
- Chop using short pulses so that it doesn't turn up too fine. For this recipe we want a coarse consistency like the one in the picture. Now take a baking dish and put 2 or 3 tablespoons of extra virgin olive oil on the bottom. Set aside for the moment.
- Cut the monkfish fillet into slices and remove the central bone.
- Place the monkfish slices in the baking dish. Cover them with a few tablespoons of lemon and rosemary flavored breadcrumbs.
- Add a drizzle of oil and a little lemon juice.
- Bake monkfish with lemon, rosemary and bread crumbs in a preheated oven at 180°C (350°F) for 15/20 minutes, until the crust is golden and crunchy.
- Serve baked monkfish with lemon, rosemary and breadcrumbs as soon as ready with roasted potatoes as a side dish.
Nutrition
Serving: 100gCalories: 280kcalCarbohydrates: 12gProtein: 21gFat: 17gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gTrans Fat: 0.01gCholesterol: 31mgSodium: 118mgPotassium: 569mgFiber: 2gSugar: 2gVitamin A: 58IUVitamin C: 16mgCalcium: 44mgIron: 1mg
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