Free Healthy Recipe - Spicy Baked Herb and Lemon Monkfish

The Food Coach

Dairy free, Low carbohydrate, Low GI, Low sugar, Wheat Free

Nothing to this one - Prepare the herb coating, smear it over the fish. Wrap it in individual foil parcels and bake in the oven. Who said cooking fish was hard?

Ingredients

4 monkfish fillets

2 red chillis deseeded and finely chopped

¼ cup continental parsley, finely chopped

½ lemon juiced

1 tbsp rosemary, finely chopped

2 sundried tomatoes rehydrated and finely chopped

1 tbsp olive oil

2 cloves garlic, crushed

Method

Preheat oven to 180 degrees Celsius.

Mix all the ingredients together in a small bowl. Smear over each piece of fish and wrap securely in individual foil parcels. Place on an baking tray and bake for 20 minutes.

Makes 4 servings

Scale recipe to serves

Prep Time:	10 mins
Cooking Time:	20 mins
Ready in:	30 mins
Suitable for:
Dinner

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Nutritional Information - Per Serve
Kj	821 kj
Calories	196 kcal
Fat	7.7 g
Saturated Fat	0.7 g
Total Carbohydrate	1 g
Total Protein	28.3 g
Fibre	0.8 g

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