Cajun-Style Monkfish
1
Points®
Total time: 28 min • Prep: 8 min • Cook: 20 min • Serves: 4 • Difficulty: Easy
Monkfish is a low-fat, firm-textured fish with a mild, sweet taste.
Ingredients
Uncooked monkfish
1 pound(s), fillets, cut into 4 pieces
Cajun seasoning
2 Tbsp
Olive oil
1 Tbsp
Bell pepper
2 item(s), medium, green, seeded and thinly sliced
Onion
1 large, thinly sliced
Garlic
2 clove(s), minced
Canned stewed tomatoes
14½ oz
Fresh thyme
1 Tbsp, chopped, fresh (or 1 teaspoon dried)
Instructions
1
Sprinkle the fish with 1 tablespoon of the Cajun seasoning. Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat. Add the fish and cook until browned, about 3 minutes on each side. Transfer the fish to a plate; set aside.
2
Heat the remaining 2 teaspoons oil in the same skillet, then add the bell peppers, onion, garlic, and the remaining 1 tablespoon Cajun seasoning. Cook over medium heat, stirring occasionally, until the vegetables are very tender, about 8 minutes. Add the tomatoes with their liquid, and the thyme; bring to a boil. Return the monkfish to the skillet. Reduce the heat and simmer, covered, until the flavors are blended and the fish is opaque in the center, about 8 minutes.
People Also Like
Join the #1 doctor-recommended weight-loss program*
*Based on a 2023 survey by Cerner Enviza of 500 doctors who recommend weight-loss programs to patients.