Everybody knows that fish is a great source of protein. And, salmon fits that bill – while also giving you a nice batch of omega 3’s. But, always eating salmon gets a bit boring after awhile. Tuna is also another great fish choice – but that gets a bit boring as well. So, how can you mix things up a bit? How can you still keep fish in your diet, while also doing something different than another round of salmon or tuna? Here’s a healthy recipe for Spanish Monkfish – another wonderful fish that is also a great source of protein!
Monkfish is low in mercury and high in protein – you get approximately 16g of protein in a 3 oz. serving. And, it has a texture similar to lobster. Try this recipe to mix things up a bit!
- 2 tsp + 1/4 tbsp olive oil
- 1/2 clove garlic
- 3 1/2 oz canned diced tomatoes
- 1 pinch salt and black pepper
- 6 oz monkfish
- 1/2 tbsp fresh parsley, chopped
- Preheat oven to 425. Place a skillet over medium heat and add 2 teaspoons oil. Add garlic, reduce heat to medium-low, and cook 2 minutes.
- Add tomatoes with juice and salt and pepper. Simmer 20 minutes.
- While sauce cooks, brush fish with remaining oil and season well with salt and pepper. Bake until just done in the center, 12-15 minutes.
- Add parsley to sauce, season to taste with salt and pepper, and remove from heat. Spoon sauce over fish and serve.
Serving Size: 1 serving. Source: Men’s Fitness