Ingredients for Braised Monkfish Nicoise
- Monkfish Fillets
- Flour
- Pure Olive Oil
- Garlic Cloves
- Onion
- Tomatoes With Basil
- Nicoise Olive
- Reduced Sodium Chicken Broth
- Fresh Marjoram
- Salt And Pepper
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How to Make Braised Monkfish Nicoise
- Lightly dust 1 lb monkfish fillets with 2 tbsp all-purpose flour.
- Heat 2 tbsp olive oil in a large braising pan over medium heat.
- Brown monkfish fillets lightly on all sides, about 4-6 minutes per side. Remove monkfish and set aside.
- Discard all but 1 tbsp of oil from the pan.
- Reduce heat to medium-low. Add 2 cloves minced garlic and 1/2 cup chopped yellow onion.
- Cook for 2-3 minutes, stirring frequently, until softened.
- Add 1 (14.5 oz) can diced tomatoes (undrained), 1/2 cup pitted Kalamata olives (pitted, smashed if necessary), and 1/4 cup dry white wine.
- Cook for 2-3 minutes. Add 1 cup fish broth, 1 sprig fresh marjoram, and return monkfish to the pan.
- Bring to a gentle simmer, then cover the pan.
- Cook for 20-25 minutes, or until the fish reaches an internal temperature of 140°F (60°C). Check the temperature by inserting a thermometer into the thickest part of the fish.
- Transfer the cooked monkfish to a clean plate.
- Continue to simmer the sauce uncovered for 5 minutes, or until it reaches your desired thickness.
- Season the sauce to taste with salt and freshly ground black pepper.
- Pour the sauce over the monkfish and serve immediately over rice or mashed potatoes.
Nutrition Information (Approximate per serving)
Sodium
16 g
Sugar
4g
Fat
16g
Carbs
3g
