dLifeHeaderPortlet dLifeHeaderPortlet


Monkfish with Caramelized Onions and Olives
Source: dLife

A delicious low-carb monkfish dish made with sweet onions and olives.

Rating:
Prep Time: 10 minutes
Cook Time: 20 minutes
Difficulty: Easy

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 195.7
Total Carbs 14.3 g
Dietary Fiber 2.2 g
Sugars 8.8 g
Total Fat 6.4 g
Saturated Fat 1.2 g
Unsaturated Fat 0.9 g
Potassium 742.9 mg
Protein 20.1 g
Sodium 252.5 mg
Dietary Exchanges
1 Fat , 2 1/2 Vegetables , 3 Lean Meat
See the Detailed Nutritional Analysis
Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
Powered by ESHA

Servings
Ingredients

4 tsp  margarine
2 each  Onion, sweet, fresh
0 1/4 tsp  salt
0 1/2 tsp  black pepper
2 oz  pitted calamata olives
0 1/4 tsp  hot red pepper flakes
1 lb  monkfish
2 tbsp  chopped parsley
1 each  fresh lemons
Directions
  1. Coat a large skillet with fat-free cooking spray and heat over medium-high heat. Melt 3 teaspoons of the margarine in the skillet and stir in the onions, separating them into rings.
  2. Cook and stir until softened, 2 to 3 minutes. Sprinkle with the salt and 1/4 teaspoon of the pepper. Reduce the heat to medium-low, cover, and cook, stirring frequently, until the onions are deep brown (approximately 15 minutes). Stir in the olives. Remove the mixture to a plate and cover with foil to keep warm.
  3. Combine in a small bowl the red pepper and remaining 1/4 teaspoon black pepper. Cut the fish crosswise into 1-inch thick medallions.
  4. Melt the remaining 1 teaspoon margarine over medium heat in the same skillet used to cook the onions. When hot, add the medallions and cook until opaque throughout, about 3 minutes each side.
  5. Remove to a platter or plates and top with the onion mixture.
  6. Sprinkle with the parsley and serve the lemon wedges for squeezing.

dLife Weekly Poll

How long did it take you to get help after you were first diagnosed with diabetes?