Low Fat Fish Recipes

Ingredients:

1 lb monkfish, skinned and trimmed
2 tbsp all-purpose flour
salt & freshly ground black pepper, to taste
1 tbsp olive oil
1 large shallot, minced
1 cup dry white wine
3 tbsp fresh lemon juice
1/4 cup reduced-fat sour cream
1/4 cup finely chopped fresh parsley
1/4 tsp freshly grated lemon zest
lemon wedges & parsley sprigs, for garnish

Instructions:

1. Slice monkfish into 1/2-inch-thick slices. With the side of a chef's
knife, flatten each piece to about 1/4 inch thick.

2. Place flour in a shallow pan. Season fish with salt and pepper; dredge
lightly in flour. Discard any remaining flour.

3. In a large skillet, heat 1/2 tablespoon oil over medium-high heat. Add
fish and cook until golden outside and opaque inside, 2 to 3 minutes per
side. Transfer to a plate and tent with foil to keep warm.

4. Add remaining 1/2 tablespoon oil to the skillet. Add shallot and cook,
stirring, until softened, about 1 minute. Add wine and lemon juice. Bring
to a boil, scraping up any browned bits. Cook until liquid is reduced by
half, about 4 minutes. Remove from heat and whisk in sour cream, chopped
parsley, lemon zest and any accumulated juices from the fish. Gently heat
through. Season with salt and pepper.

5. Arrange monkfish on plates and spoon sauce over. Garnish with lemon
wedges and parsley sprigs and serve.

MAKES 4 SERVINGS.

180 calories per serving; 18 grams protein; 6 grams fat(1.7 grams saturated
fat); 7 grams carbohydrate; 35 mg sodium; 33 mg cholesterol: 0 grams
fiber.

Busted by Gail Shermeyer <4paws@netrax.net>



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Preparation Time: 0:00

Servings: 4