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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

Indian Monkfish

Source: dLife

A low-fat fish that is high in flavor with garlic, fresh lemon, and ginger root.

Nutrition Facts

Makes 4 servings
Amount Per Serving

Calories	311.8

Total Carbs	25.1 g

Dietary Fiber	2.0 g

Sugars	7.4 g

Total Fat	11.4 g

Saturated Fat	1.5 g

Unsaturated Fat	2.8 g

Potassium	628.3 mg

Protein	24.3 g

Sodium	360.8 mg

Dietary Exchanges 11.4 Fat, 0.7 Vegetables, 0.1 Fruits, 0.2 Milk, 0.0 Other Carbs, 1.0 Starch, 2.7 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.
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Servings

Ingredients

2.0
2 each fresh lemon juice, per fruit 4.0
4 each medium garlic cloves 1.0
1 tbsp fresh ginger root 2.0
2 tbsp fresh cilantro 1.0
1 tsp coriander seeds 1.0
1 tsp ground turmeric 1.0
1 tsp unpacked dark brown sugar 0.5
0 1/2 tsp cumin seeds 0.25
0 1/4 tsp mustard seed 0.25
0 1/4 tsp salt 1.0
1 each medium onions 2.0
2 tbsp canola oil 0.75
0 3/4 cup lowfat plain yogurt 1.0
1 lb monkfish 0.75
0 3/4 cup bread crumbs

Directions

In a blender, place the lemon juice, garlic, ginger, cilantro, coriander seeds, turmeric, brown sugar, cumin seeds, mustard seeds and salt and puree.
Cook the onion in 1 tablespoon of the canola oil in a skillet until it is translucent (approximately 4 minutes). Add the pureed spices and cook an additional 3 minutes. Place mixture in a bowl and stir in the yogurt.
Preheat broiler. Rinse the fish and pat dry with paper towels. Slice fillets crosswise into 2 inch pieces.
Coat fish with half the yogurt mixture and dredge in breadcrumbs. Place the fish in a baking dish and drizzle with 1 tablespoon canola oil.
Broil fish 3 inches from the heat for about 3 minutes on each side. Set oven temperature to 450 degrees F and bake fish until it feels firm to the touch (approximately 10 minutes).
Serve fish with the remaining yogurt sauce.