Italian Breaded Monkfish Fillets recipe

Preparation Time: 20 minutes | Cooking Time: 15 minutes

Monkfish is coated with an Italian style breadcrumb mixture made from breadcrumbs, polenta, olive oil, Italian seasoning and garlic powder in this recipe. Because it's baked, it's also fairly low in calories and fat. Bellissimo!

Ingredients:

4 x 100g monkfish fillets, boned and skinned
4 tbsp. fine breadcrumbs
2 tbsp. grated parmesan cheese
1 tbsp. dry polenta
1 tsp. extra-virgin olive oil
1 tsp. Italian herbs
1/2 tsp. garlic powder
1/8 tsp. black pepper
1 egg white

Directions:

Combine breadcrumbs, parmesan, polenta, olive oil, Italian herbs, garlic powder and black pepper.
Grease a baking tray with cooking spray. Lay the monkfish fillets onto the baking tray, brush with egg white and then press the breadcrumbs onto the top of each fish fillet.
Bake for 10-12 minutes until the fish flakes easily. Serve immediately.

If you like, add some fresh minced garlic or freshly chopped herbs to the breadcrumb mixture for an extra kick of flavour. Recipe serves 4.

Author: Laura Young.

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Conversions
100g	about 4 oz (3.5273 oz based on 0.035273 ounces in a gram)

Data:

Published: June 20, 2012