Monkfish With Lemon & Parsley Sauce

Serving Size : 4
Ingredients

for prepare Monkfish With Lemon & Parsley Sauce

:

Amount	Measure	Ingredient - Preparation Method
1	pound	monkfish - skinned and trimmed
2	tablespoons	all-purpose flour
salt & freshly ground black pepper to taste monkfish with lemon & parsley sauce
1	tablespoon	olive oil
1	large	shallot - minced
1	cup	dry white wine
3	tablespoons	fresh lemon juice
1/4	cup	reduced-fat sour cream
1/4	cup	finely chopped fresh parsley
1/4	teaspoon	freshly grated lemon zest

1. Slice monkfish into 1/2-inch-thick slices. With the side of a chef's knife, flatten each piece to about 1/4 inch thick. 2. Place flour in a shallow pan. Season fish with salt and pepper; dredge lightly in flour. Discard any remaining flour. 3. In a large skillet, heat 1/2 tablespoon oil over medium-high heat. Add fish and cook until golden outside and opaque inside, 2 to 3 minutes per side. Transfer to a plate and tent with foil to keep warm. 4. Add remaining 1/2 tablespoon oil to the skillet. Add shallot and cook, stirring, until softened, about 1 minute. Add wine and lemon juice. Bring to a boil, scraping up any browned bits. Cook until liquid is reduced by half, about 4 minutes. Remove from heat and whisk in sour cream, chopped parsley, lemon zest and any accumulated juices from the fish. Gently heat through. Season with salt and pepper. 5. Arrange monkfish on plates and spoon sauce over. Garnish with lemon wedges and parsley sprigs and serve. MAKES 4 SERVINGS. 180 calories per serving; 18 grams protein; 6 grams fat(1.7 grams saturated fat); 7 grams carbohydrate; 35 mg sodium; 33 mg cholesterol: 0 grams fiber.

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