Monkfish Provençal
Monkfish Provençal is a classic French dish from the Provence region, featuring firm, meaty monkfish fillets baked with a vibrant sauce of tomatoes, olives, capers, garlic, and aromatic herbs. It's a rustic, flavorful preparation that highlights the Mediterranean pantry.
🍽️ Nutrition at a glance
This dish is high in protein from the fish and healthy fats from olive oil, while being relatively low in carbohydrates. A typical serving provides a good source of omega-3 fatty acids, selenium, and B vitamins, with a calorie ballpark of 350-450 kcal.
Nutrition breakdown
| Calories | 400 kcal |
| Protein | 38 g |
| Carbs | 12 g |
| Fat | 22 g |
| Fiber | 3 g |
| Sugar | 5 g |
| Sodium | 850 mg |
| Selenium | 55 mcg |
| Vitamin B12 | 8 mcg |
| Potassium | 650 mg |
| Phosphorus | 320 mg |
| Vitamin B3 (Niacin) | 12 mg |
| Omega-3 (EPA+DHA) | 0.8 g |
| Vitamin B6 | 0.6 mg |
| Magnesium | 50 mg |
Per 1 fillet with sauce (approx. 250 g) · estimated, varies by recipe
💡 What's interesting
Monkfish is often called 'poor man's lobster' for its dense, sweet flesh, and this Provençal preparation is a perfect example of how simple, high-quality ingredients create a sophisticated meal. Nutritionally, the combination of lean protein and heart-healthy fats from olive oil makes it a balanced and satisfying choice.
