Low Fat Monkfish with Lemon Parsley Sauce Recipe

Recipe Category: Low-Fat


Low Fat Monkfish With Lemon Parsley Sauce Recipe


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

  • 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.
  • Place flour in a shallow pan.
  • Season fish with salt and pepper; dredge lightly in flour.
  • Discard any remaining flour.
  • 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.
  • 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.
  • Arrange monkfish on plates and spoon sauce over.
  • Garnish with lemon wedges and parsley sprigs and serve.
  • Calories per serving; 18 grams protein; 6 grams fat1 grams saturated fat; 7 grams carbohydrate; 35 mg sodium; 33 mg cholesterol: 0 grams fiber
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