Home-Almanac.com   
Recipe's, Cooking, and a Lot More
Kathys Korner    Seasonings    Recipe Substitutes    Cajun Cooking    Food Storage  
Contact Us  Disclaimer Smalltrades Online Auctions   


Recipes

Monkfish Salad With Tomato Chutney

Categories:
low fat, salads/dressings

=== TOMATO CHUTNEY ===
3 cups chopped tomatoes
1 medium onion; chopped
1 green pepper; chopped
1/2 cup apple-cider vinegar
2 tablespoons honey
1 teaspoon ground ginger
1 garlic clove; minced
1 teaspoon mustard seeds
1/4 teaspoon red pepper
=== YOGURT SAUCE ===
3 tablespoons apple-cider vinegar
1 teaspoon Dijon mustard
3/4 cup nonfat yogurt
3 tablespoons snipped chives
=== SALAD ===
1 pound monkfish fillets
2 tablespoons lemon juice
1 bay leaf
1 tablespoon olive oil
2 tablespoons defatted chicken stock
2 tablespoons apple-cider vinegar
1 1/2 cups shredded cabbage
1 cucumber; thinly sliced

To make the tomato chutney: In a 2-quart saucepan, combine the tomatoes, onions, peppers, vinegar, honey, ginger, garlic, mustard seeds and red pepper. Bring to a boil, then lower the heat and simmer uncovered for 1 hour, stirring frequently. Allow to cool. To make the yogurt sauce: In a small bowl, whisk together the vinegar and mustard. Stir in the yogurt and chives. Chill until ready to use. To make the salad: Rinse the fish in cold water. If necessary, remove any membranes. Place the fish in a large frying pan. Add the lemon juice, bay leaf and cold water to cover. Bring to a boil, reduce the heat to medium, cover the pan and simmer the fish until it flakes when tested with a fork, about 8 to 10 minutes. Discard the bay leaf. Cool slightly, then remove the fish with a slotted spoon. Separate it into large chunks, place in a large bowl and chill for 1 hour. In a cup, whisk together the oil, stock and vinegar. Drizzle half over the monkfish. Toss to combine. In a large bowl, combine the cabbage and cucumbers. Toss with the remaining dressing. Divide the mixture among serving plates. Top with the fish. Serve with the tomato chutney and the yogurt sauce. This recipe yields 4 servings. Nutritional Information Per Serving: Calories: 231; Fat: 6.1 grams (23% of calories); Cholesterol: 29 milligrams; Sodium: 89 milligrams; Fiber (grams) 3.5.


Source: "Prevention's Recipe Archive at http://www.prevention.com/cooking" S(Formatted for MC5): "01-15-2000 by Joe Comiskey - jcomiskey@krypto.net"

- - - - - - - - - - - - - - - - - - -

Per serving: 155 Calories (kcal); 4g Total Fat; (22% calories from fat); 5g Protein; 27g Carbohydrate; 1mg Cholesterol; 69mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates

NOTES : Weight Watcher points calculated at 4 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Yield: 4 servings

Preparation Time: 0:00



PlaceHolder for TableData Sizing PlaceHolder for TableData Sizing
Click To Bookmark our Site

Valid HTML 4.0 Transitional



Home   Restaurant Clones   Low Carb   Homestyle Recipes   Shrimp Recipes   More Shrimp   Favorites  

Restaurant Recipes   Cajun Recipes   Quick and Easy   Sourdough Breads 1   Sourdough 2   Drizzle Icing   Food Storage   Seasonings  

   KyDomains Web Services  

Kathys Korner   Substitutes   Auctions   Tips   Contact Us  
Disclaimer   SiteMap  

© 2014 Home Almanac.com


Since 09 /01/14, You Are Visitor Number


Recipes Pages Proudly Hosted by Ky Domains Web Services