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Publix Aprons

Crispy Monkfish with Herbed Mayo

Crispy Monkfish with Herbed Mayo
Servings:
6
Total Time:
25 minutes

Ingredients

canola oil, for frying
1 1/2 lb monkfish fillets
1 teaspoon salt-free garlic/herb seasoning
1 cup seafood breader
3/4 cup light olive oil mayonnaise
1/4 cup basil pesto

Steps

  1. Preheat deep fryer on 350°F. Cut fish into 4-inch portions. Coat fish with seasoning and breader, shaking excess off.
  2. Carefully place fish in hot oil (in batches, if needed); cook 7–8 minutes or until fish is opaque and separates easily. Drain on paper towels.
  3. Combine mayonnaise and pesto. Serve with fish.

Always check fish for bones and cook to an internal temperature of 145°F.

Other Preparation Methods

Baked: Preheat oven to 400°F. Place 1 1/2 lb monkfish on foil-lined baking sheet. Combine 2 tablespoons olive oil with 2 teaspoons each whole grain mustard, lemon zest, and lemon juice; stir in 1 teaspoon dried rosemary and brush mixture over fish. Bake 10–12 minutes or until fish is opaque and separates easily.

Broil: Preheat broiler. Place 1 1/2 lb monkfish on foil-lined baking sheet; season with 1 teaspoon kosher salt. Top each portion with 1 tablespoon herb garlic butter. Place on center rack; broil 12–15 minutes or until fish is opaque and separates easily.

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Nutritional Information

CALORIES (per 1/6 recipe) 580kcal; FAT 28g; SAT FAT 2.5g; TRANS FAT 0g; CHOL 70mg; SODIUM 2320mg; CARB 46g; FIBER 0g; SUGARS 1g; PROTEIN 27g; VIT A 2%; VIT C 2%; CALC 2%; IRON 15%

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