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Indian Monkfish
Source: dLife

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

Prep Time: 15 minutes
Cook Time: 25 minutes
Difficulty: Intermediate

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
2 Fat , 1 Vegetables , 1/2 Milk , 1 Starch , 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.
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2 each  fresh lemon juice, per fruit
4 each  medium garlic cloves
1 tbsp  fresh ginger root
2 tbsp  fresh cilantro
1 tsp  coriander seeds
1 tsp  ground turmeric
1 tsp  unpacked dark brown sugar
0 1/2 tsp  cumin seeds
0 1/4 tsp  mustard seed
0 1/4 tsp  salt
1 each  medium onions
2 tbsp  canola oil
0 3/4 cup  lowfat plain yogurt
1 lb  monkfish
0 3/4 cup  bread crumbs
  1. In a blender, place the lemon juice, garlic, ginger, cilantro, coriander seeds, turmeric, brown sugar, cumin seeds, mustard seeds and salt and puree.
  2. 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.
  3. Preheat broiler. Rinse the fish and pat dry with paper towels. Slice fillets crosswise into 2 inch pieces.
  4. 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.
  5. 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).
  6. Serve fish with the remaining yogurt sauce.

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