MONKFISH,
MUSHROOMS AND LENTILS
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2 pounds monkfish
1 tablespoon all-purpose flour
1 cup lentils
1 medium onion
1 bay leaf
1 leek
2 cloves garlic
2 tablespoons fresh parsley
2 cups mushrooms
1 1/2 cups water
2 teaspoons corn flour
1/2 cup white wine
1 tablespoon olive oil
1 tablespoons butter
Place the lentils and bay leaf in a pan with the water. Bring to a boil, cover and simmer for 20 - 30 minutes until the lentils are cooked. Set aside, still covered. Melt the oil and butter in a wide skillet. Add chopped onion, leek and garlic and sauté for 5 minutes. Add chopped parsley and continue to cook gently for a further 5 minutes. Add the porcine mushrooms and cook for 4 - 5 minutes more. Stir in the wine and cook for another minute. Add the filleted monkfish, dipped in seasoned flour. Simmer for 4 minutes on each side. Lift the fish out of the skillet and arrange on a large ovenproof dish. Cover and leave in a warm (120 degrees F) oven for 10 minutes. Mix 2 teaspoons of corn flour in 2 tablespoons of water and add to the skillet. Stir sauce. Serve the fish on a bed of lentils, covered with the porcine mushroom sauce.
Notes: Excellent source of Vitamin B6, B1, B2, Folacin, Niacin and Iron.
Good source of Calcium and Zinc.
| Serves 4
Prep Time: 1:00
Total Calories 312
Protein 22g
Carbohydrate 39g
Fat 8g
Cholesterol 18mg
Dietary Fiber 7g
%Calories from Fat 22%
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