Monkfish is a commonly caught in the North Atlantic. Market Price averages $7-$10 CDN per kg. This Recipe is extremely easy to make, Fresh and Light.
Remove any additional skin from monkfish. Any skin left can be elastic like and hard to eat. Use sea salt to season fillets and sit in fridge for an hour.
Heat pan to medium-high and arrange fillets around pan, cook 7-10 minutes per side.
While cooking the first side of the monkfish, remove skin from mango and dice. Cut tomato, remove seeds and dice. Chop Mint to fine. Combine Mango, tomato and mint with Olive Oil and a bit of Sea Salt.
Remove excess water extracted from monkfish in the pan and put back on heat.
Melt butter in another pan on medium add ginger, add asparagus. Saute for 5 minutes. Asparagus should be limp but not mushy.
Plate asparagus, then monkfish, then mango mint salsa.
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|Serving Size: 1 Serving (415g)|
|Recipe Makes: 4|
|Calories from Fat: 118 (37%)|
|Amt Per Serving||% DV|
|Total Fat 13.1g||17 %|
|Saturated Fat 5g||25 %|
|Monounsaturated Fat 4.6g|
|Polyunsanturated Fat 2.1g|
|Cholesterol 72mg||22 %|
|Sodium 89.3mg||3 %|
|Potassium 1307.5mg||34 %|
|Total Carbohydrate 15.3g||4 %|
|Dietary Fiber 4.1g||16 %|
|Sugars, other 11.1g|
|Protein 35.8g||51 %|
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Calories per serving: 319
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