Monkfish With Tomato Basil Coulis
|Olive oil||2 Tablespoon|
|Onion||1 , finely chopped|
|Garlic||1 Clove (5 gm), smashed and chopped|
|Tomatoes||4 Large, cored and cut in six|
|Chopped fresh basil||3 Tablespoon|
|Fish stock||1⁄4 Cup (4 tbs)|
|Tomato paste||2 Tablespoon|
|Brown sugar||1 Pinch|
Preheat oven to 350 Â°F (180 Â°C).
Heat 1 tbsp (15 mL) olive oil in saute pan over medium heat. Add onion and garlic; cook 6 minutes over low heat.
Add tomatoes and basil. Season and cook 10 minutes over low heat, stirring occasionally.
Stir in fish stock, tomato paste and brown sugar. Continue cooking 6 to 7 minutes.
Heat remaining oil in second frying pan over medium heat. Add fish and cook 2 minutes on each side.
Transfer fish to roasting pan and top with tomato mixture. Cook in oven 10 minutes or adjust time according to size of filets.
If desired, pass tomato sauce through sieve and stir in 2 tbsp (30 mL) sour cream before serving.
Serving size: Complete recipe
Calories 2026 Calories from Fat 561
% Daily Value*
Total Fat 63 g96.8%
Saturated Fat 11.4 g56.9%
Trans Fat 0 g
Cholesterol 500.5 mg166.8%
Sodium 525.4 mg21.9%
Total Carbohydrates 51 g16.8%
Dietary Fiber 13.1 g52.5%
Sugars 29.5 g
Protein 302 g603.6%
Vitamin A 194.1% Vitamin C 231.5%
Calcium 36.6% Iron 62.4%
*Based on a 2000 Calorie diet