½ lb monkfish fillet
2 tbsp butter
½ lemon
1 tsp olive oil
sea salt and ground black pepper, to taste
Season the monkfish with salt and pepper.
Place a pan over high heat and add the olive oil.
Add the monkfish to the pan and sear until golden brown on one side, then turn over and repeat the process.
When the fish is golden brown, add butter, baste over the fish when the butter foams.
Finish with a squeeze of lemon and remove from the pan.
Rest for 2 minutes on kitchen paper and serve.
Sugar: 1g
:
Calcium: 14mg
Calories: 143kcal
Carbohydrates: 2g
Cholesterol: 19mg
Fat: 10g
Fiber: 1g
Iron: 1mg
Potassium: 331mg
Protein: 11g
Saturated Fat: 2g
Sodium: 102mg
Vitamin A: 368IU
Vitamin C: 10mg
