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Pan Seared Monkfish with Corn Avocado Relish

chef.julissa's picture
  Corn ears 3 , kernels removed
  Tomato 1 Large, diced
  Garlic 1 Clove (5 gm), peeled, minced
  Red onion 1 Small, peeled and finely chopped
  Red bell pepper 1 Small, cored, seeded and diced
  Scallions 2 , trimmed and thinly sliced
  Cilantro 1⁄2 Cup (8 tbs), finely chopped
  Olive oil 3 Tablespoon
  Lemon juice 2 Tablespoon
  Salt To Taste
  Pepper To Taste
  Avocado 1 Large, diced
  Monkfish fillets 2 Pound, membrane removed, cut into 3-inch pieces

1) Preheat the oven to 450°F.
2) In a large bowl, combine the corn, tomato, garlic, onion, bell pepper, scallions, cilantro, 1 tablespoon olive oil, and lemon juice. Mix well.
3) Season the relish with salt and pepper.
4) Cover the bowl and place in the refrigerator for 2 hours.
5) Remove from the refrigerator and stir in the avocado.

6) In a large skillet, heat the remaining olive oil, over medium-high heat.
7) Pat dry the monkfish, and sprinkle with salt and pepper.
8) In the hot oil, place 3 to 4 pieces.
9) Sear the fish on each side, until a golden crust is formed. Turn the pieces once while cooking.
10) Transfer the fish to a shallow roasting pan.
11) Repeat the same procedure for the remaining fish. Add more oil to the skillet, if required.
12) In the hot oven, place the fish.
13) Roast until the fish is just done.

14) Serve a portion of the relish, topped with 2-3 pieces of the fish.

Recipe Summary

Difficulty Level: 
Side Dish
Everyday, Healthy
Preparation Time: 
20 Minutes
Cook Time: 
30 Minutes
Ready In: 
50 Minutes

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Average: 3.9 (18 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 381 Calories from Fat 175

% Daily Value*

Total Fat 20 g31.2%

Saturated Fat 3.1 g15.4%

Trans Fat 0 g

Cholesterol 37.8 mg12.6%

Sodium 105.8 mg4.4%

Total Carbohydrates 28 g9.2%

Dietary Fiber 7.7 g30.9%

Sugars 5.7 g

Protein 26 g52.9%

Vitamin A 28% Vitamin C 81%

Calcium 3.5% Iron 9.4%

*Based on a 2000 Calorie diet

Pan Seared Monkfish With Corn Avocado Relish Recipe