Monkfish With Peppers, Tomatoes And Beans Recipe

Recipe By Slurrp

Monkfish with peppers, tomatoes, and beans is a flavorful and nutritious dish that combines the delicate taste of monkfish with the vibrant flavors of peppers, tomatoes, and beans. The monkfish is pan-seared to perfection, while the peppers and tomatoes add a sweet and tangy taste. The beans provide a hearty and satisfying texture to the dish. This recipe is easy to make and is perfect for a quick and healthy weeknight dinner.

4.7
13 Rating -
Rate
Non Vegdiet
45minstotal
45m.total
Monkfish With Peppers, Tomatoes And Beans
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ingredients serve

Ingredients for Monkfish With Peppers, Tomatoes And Beans Recipe

  • 1 Monkfish Fillets
  • As required Salt And Pepper, To Taste
  • 1/2 tablespoon Olive Oil
  • 1/2 Bell Peppers, Sliced
  • 1/2 Tomatoes, Diced
  • 1/2 cloves Cloves Garlic, Minced
  • pinch Pinch Of Red Pepper Flakes
  • 1/4 can White Beans, Drained And Rinsed
  • as required Fresh Parsley, For Garnish

Directions: Monkfish With Peppers, Tomatoes And Beans Recipe

Cooking Directions

  • STEP 1.Season the monkfish fillets with salt and pepper.
  • STEP 2.Heat olive oil in a large skillet over medium-high heat.
  • STEP 3.Add the monkfish fillets to the skillet and cook for 3-4 minutes on each side until golden brown and cooked through.
  • STEP 4.Remove the monkfish from the skillet and set aside.
  • STEP 5.In the same skillet, add sliced bell peppers and cook until slightly softened.
  • STEP 6.Add diced tomatoes, minced garlic, and a pinch of red pepper flakes to the skillet.
  • STEP 7.Cook for another 5 minutes until the tomatoes are soft and the flavors are well combined.
  • STEP 8.Add cooked white beans to the skillet and stir to combine.
  • STEP 9.Return the monkfish fillets to the skillet and cook for an additional 2-3 minutes to heat through.
  • STEP 10.Serve the monkfish with peppers, tomatoes, and beans hot, garnished with fresh parsley.
  • STEP 11.Enjoy!

Cooking Tips

  • Make sure to pat dry the monkfish fillets before seasoning to ensure a crispy sear.
  • You can use any color of bell peppers for this recipe, or a mix of different colors for a visually appealing dish.
  • If you prefer a spicier flavor, add more red pepper flakes to the skillet.
  • Serve the dish with a side of crusty bread or over a bed of cooked rice for a complete meal.

Storage and Serving

  • Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
  • Reheat the dish in a skillet over medium heat until warmed through.
  • Garnish with fresh parsley before serving to add a pop of color.
Nutrition
value
1199
calories per serving
68 g Fat89 g Protein32 g Carbs9 g FiberOther

Current Totals

  • Fat
    68g
  • Protein
    89g
  • Carbs
    32g
  • Fiber
    9g

MacroNutrients

  • Carbs
    32g
  • Protein
    89g
  • Fiber
    9g

Fats

  • Fat
    68g

Vitamins & Minerals

  • Calcium
    186mg
  • Iron
    6mg
  • Vitamin A
    1923mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    16mg
  • Vitamin B6
    < 1mg
  • Vitamin B9
    135mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    79mg
  • Vitamin E
    9mg
  • Copper
    < 1mcg
  • Magnesium
    203mg
  • Manganese
    3mg
  • Phosphorus
    1257mg
  • Selenium
    196mcg
  • Zinc
    2mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Slurrp