Monkfish with pan fried Broccolini

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Monkfish with pan fried Broccolini

Positive Vitality’s Monkfish with pan fried Broccolini is Dairy Free, Gluten Free, Paleo, Ketogenic

Monkfish with pan fried Broccolini is a very nutritious, low carb dinner made in no time.


(4 portions)

  • 4 Monkfish tails,
  • 6 cups Brocollini, chopped
  • Olive Oil
  • Himalayan Salt
  • Black Pepper
  • Lemon Juice


  1. Wash the fresh tails in cold water thoroughly before preparing.
  2. Use a kitchen knife to remove the blue membrane. Be sure you cut it completely off, as it is inedible.
  3. Sprinkle salt over the surface of the meat approximately 1 hour before cooking. Monk fish have a high-moisture content, and the meat will shrink or shrivel unless you draw out the water with salt first. Pat the tail meat dry to remove excess water and remaining salt before cooking.
  4. Preheat the oven to 425 degrees Fahrenheit (218 degrees Celsius). Preheat an oven-proof pan until it is hot.
  5. Place the seasoned monk fish in your pan, and allow it to sear for approximately 2 minutes. Flip the tail over, and allow the uncooked side to sear for another 2 minutes.
  6. Place the tails, still in the oven-proof pan, inside your heated oven, and allow them to bake for approximately 6 to 8 minutes or until done.
  7. Wash and rougly chop the broccolini. Stir fry in olive oil with seasooning on the same pan you fried the monkfish at.
  8. Serve with a side salad, like Apple, Carrot and Goji Salad.

Health Benefits:

Broccolini, a popular vegetable said to be a cross between broccoli and the Chinese broccoli a rich source of vitamin A and vitamin C and is of course cholesterol free which may prevent heart disease, cancer and aging by inhibiting the DNA-damaging effects of free radicals. Vitamin C and vitamin A also support skin and immune system health.

Broccolini belongs to the cruciferous vegetable family. This group contains a chemical called sulforaphane, which is an antioxidant.

Broccolini has a milder, sweeter taste than broccoli and features thin, tender stalks that can be cooked whole without peeling.

All members of the Brassica oleracea cruciferous vegetable family, including broccolette, contain a high concentration of glucosinolate compounds. When glucosinolate-rich broccolette is eaten, the enzyme myrosinase is released. Myrosinase converts glucosinolate into a variety of antioxidant compounds, including isochiocyanates and indoles.

Broccolini is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs the appetite. Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories.

Monkfish benefits your nervous system by providing vitamins essential for brain function. It contains vitamins B-6 and B-12, two nutrients that aid in the synthesis of neurotransmitters needed for brain communication. The vitamin B-12 in monkfish also promotes myelin production, a process essential for maintaining the health and function of your nerves. A serving of monkfish contains 0.47 milligram of vitamin B-6, which is 36 percent of the recommended daily intake, as well as 1.8 micrograms of vitamin B-12, or 75 percent of your daily B-12 intake needs.

Add monkfish to your diet to support your metabolism — its mineral content helps your cells regulate enzyme function. Your cells use phosphorus to control enzyme activity through a process called phosphorylation — attaching a small phosphorus-containing chemical to proteins to turn their activity on and off according to your cell’s needs. Selenium also controls protein activity, and it plays a role in muscle cell metabolism. Phosphorus also strengthens your bones, while selenium acts as an antioxidant. A serving of monkfish contains 435 milligrams of phosphorus — 62 percent of your recommended daily intake — as well as 80 micrograms of selenium, which provides more than your entire daily selenium needs.

By | 2017-06-05T15:25:58+00:00 June 5th, 2017|Dinner, Ketogenic, Paleo, Recipes|Comments Off on Monkfish with pan fried Broccolini

About the Author:

Ola Van Zyl is Owner of Positive Vitality Nutritional Therapy, Health Coach, Corporate Nutrition Specialist, Sports Nutrition Specialist and Public Speaker. Ola is a graduate of the Institute of Health Sciences in Nutritional Therapy, Dietary Counselling and Functional Sports Nutrition. She is a member of Nutritional Therapists of Ireland. In her work Ola applies the latest theories and research in nutrition, functional medicine and coaching to achieve optimum health. She works with groups and individuals, helping them to gain more energy, to lose weight, to manage stress, improve sleep quality and mood, as well as increase physical performance. Ola believes that nutrition is the key to long and vibrant live and she is very passionate about creating nutritious and delicious recipes to encourage healthy eating.