Monkfish Tails with Wild Asparagus Sauce

RECETAS DEL SEÑOR SEÑOR
9Ingredients
35Minutes
170Calories

Description

Ready in just a little over a half hour, this recipe for Monkfish Tails with Wild Asparagus Sauce is a great weekday dinner option. You can use frozen monkfish tails for this recipe. Featuring leeks, onions, and wild asparagus, the sauce for this fi…

h entree is full of delicious flavor. The monkfish tails are cooked in the sauce for 10 minutes allowing them to absorb all the flavors of the sauce. Serve with warm bread to dip in the extra sauce.

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Ingredients

US|METRIC
  • 1 tablespoon vegetable oil
  • 1 onion (peeled and chopped)
  • 1 leek (chopped)
  • 1 wild asparagus (bundle, chopped, frozen asparagus may be used)
  • 1 tablespoon flour
  • 500 milliliters fish stock
  • 4 monkfish (tails, frozen)
  • salt
  • ground black pepper
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    Directions

    1. In a saucepan on medium heat, add the oil. Saute the onion, leek and asparagus for 5 minutes.
    2. Add the flour and continue to cook. After 1 minute, add the stock.
    3. Season the monkfish tails with a pinch of salt and black pepper, place in the saucepan. Cook for about 10 minutes on medium heat. Plate and serve.
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    NutritionView More

    170Calories
    Sodium51% DV1220mg
    Fat14% DV9g
    Protein14% DV7g
    Carbs5% DV14g
    Fiber8% DV2g
    Calories170Calories from Fat80
    % DAILY VALUE
    Total Fat9g14%
    Saturated Fat0g0%
    Trans Fat0g
    Cholesterol
    Sodium1220mg51%
    Potassium400mg11%
    Protein7g14%
    Calories from Fat80
    % DAILY VALUE
    Total Carbohydrate14g5%
    Dietary Fiber2g8%
    Sugars4g8%
    Vitamin A15%
    Vitamin C15%
    Calcium10%
    Iron8%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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