Keto Pan-Seared Monkfish

This Keto Pan-Seared Monkfish is very flavorful, tasty, & delicious. We can prepare this fish very easily without any lengthy method. This pan-seared monkfish is very moist & crispy and has perfect flavor when it is made. This Monkfish is found in the bottom-dwelling oceans, this Monkfish contains lots of tender meat. Monkfish is similar to lobster and it is also called “poor man’s lobster” as its nickname. We can also call this Monkfish an American angler, frogfish, or sea devil. Monkfish are available in the grocery store sometimes but we can also buy it online or from Fishman. This Keto pan-seared monkfish is prepared in only ten mins & has 1g of net carbs/per serving.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

STATS:

• Course: Lunch, Dinner
• Culinary tradition: American
• Caloric value: 151 kcal
• Servings: 4
• Prep: 1 minute
• Cook: 9 minutes
• Total: 10 minutes

EQUIPMENT:

• Paper towel
• Frying pan
• Spatula
• Spoon

INGREDIENTS:

• 4 monkfish fillets
• ½ tsp. salt
• ½ tsp. pepper
• One tbsp. olive oil
• One tsp. butter
• Two pieces minces garlic
• One sprig thyme
• Two tbsp. white wine or chicken broth
• ½ lemon wedges

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTION:

1. Wash the fish with clean water and dry the fillets using a tissue.
2. We can grab a frying pan and put the pan on the medium heat.
3. Transfer the oil in the pan & wait for it to get shimmer & till they get smoky.
4. Transfer the fish in pan and fry the side for three minutes.
5. Change the side of the fish with the spatula and include the butter, thyme, lemon slices, & garlic on it.
6. Pour the melted butter on the fish till it gets cook from other side for around three minutes.
7. When the fish is done put it in the corner for 3-5 minutes then serve.

IN THE OVEN:

1. If the fillets of the fish are thick then season the fillets.
2. Cook them in the pan from both sides for two minutes each to make its skin crispy.
3. Then place the fillets on the baking sheet.
4. Bake them for around five to ten minutes at four hundred degrees F.
5. Prepare the sauce in the pan and pour on the fillets when it is done.

ON THE GRILL:

1. We can season the fish and apply the oil on the fillets of the fish with the brush.
2. Take a brush and put the oil on the grill with it then put the fillets of fish.
3. Grill the fillets at 400 degrees F for 3 to 4 minutes each side.
4. When your Keto Pan-Seared Monkfish gets tender, garnish it with the lemon wedges and serve.

SERVING IDEAS:

• Make the garlic butter cauliflower and serve the monkfish with this. It taste great and serve as a good substitute of mashed potatoes.
• We can also serve this Pan-seared Monkfish with the sautéed zucchini noodles; it can serve as a great alternative to high-carb pasta.
• This pan-seared monkfish also goes great with grilled asparagus and sautéed spinach, it pairs greatly with them.
• The roasted Brussels sprouts are served with this monkfish to give a crispy contrast with it. Pan-seared salmon also goes great with keto-friendly roasted vegetables like bell peppers, mushrooms, & zucchini.
• You can also make the avocado salad which is prepared with feta cheese, lime, & greens are serving with pan-seared monkfish.

TIPS:

• Fillets of monkfish is in itself very tender so it require less time to get cook; do not overcook them as they become chewy & tough.
• When the fish is done we can monitor it with the thermometer. When the temperature of fish reaches to one-forty degrees F to one-forty-five degrees F then it is cook or meat will get flaky.
• Transfer the butter to the fish at intervals otherwise the fish will get dried.
• If we want to enhance the flavor of the fish, crush the garlic pieces instead of chopping them.
• You can alter the seasoning of the fish by adding the different spices like red pepper flakes, chili powder, and cayenne pepper, different herbs like sage, rosemary, or oregano.
• We can also garnish our monkfish with fresh parsley, lemon wedges, and different herbs.

STORAGE INFORMATION:

FRIDGE:

• Tightly cover the monkfish with the plastic wrap and put them in the sealed container and store them for three to four days.

FREEZER:

• Tightly cover the fish with aluminum foil and then place it in the closed box and store this fish for three months.

REHEAT:

• We can melt the ice of the fish in the fridge foe twelve hours & then add some oil in the skillet and warm up the fish from both sides for on to two minutes or till they get properly warm up.

FAQs:

Is this low in carbs?

• This fish only contains 1g of net carbs, 17g of proteins, 2g of carbs, & 1g of fiber in the fish.

Can we store this fish?

• Transfer the fish in the air-tight box and store the fish in the freezer for three months & in the fridge for 3 to 4 days.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

NUTRITIONAL INFORMATION:

Serving: 1 serving
Iron: 1mg
Calories: 151 kcal
Carbohydrates: 2g
Protein: 17g
Fat: 8g
Sodium: 335mg
Fiber: 1g
Potassium: 487mg
Vitamin C: 9mg
Calcium: 19mg
Vitamin A: 149IU
Net carbs: 1g