Monkfish Rolls
These monkfish rolls are a delicious summer - or anytime! - sandwich.
Servings 4 servings
Calories 275kcal
Ingredients
- 2 tbsp plain nonfat Greek yogurt
- 2 tbsp light mayonnaise
- 1 tbsp lemon juice
- 1 ½ tsp lemon zest
- 2 scallions, tops only, chopped
- 1 stalk celery, finely chopped
- ¼ tsp salt divided
- 1 tbsp butter
- 1 ¼ lb monkfish fillets
- 4 whole wheat hot dog buns
- Extra lemon wedges for serving
Instructions
- Preheat the oven to 350 degrees F.
- In a medium mixing bowl, combine the Greek yogurt, light mayo, lemon juice, lemon zest, scallions, celery, and ⅛ teaspoon of the salt. Place in the fridge until ready to use.
- Place a skillet over medium heat. Add the butter and let it melt in the pan. Season the monkfish with the remaining ⅛ teaspoon of the salt, then place it in the pan. Cook for 3 to 6 minutes per side, depending on the thickness of your fillets, or until the internal temperature reaches 145 degrees F. Remove to a cutting board.
- Place the hot dog buns on a baking sheet and place in the oven for 5 minutes at 350 degrees F, or until toasty.
- Coarsely chop the monkfish while the buns are toasting. Mix it into the mayo mixture. When the buns are done, divide the monkfish mixture between the buns. Serve with extra lemon wedges for squeezing on top.
Notes
- The monkfish fillets pictured above took around 5 minutes per side.
- You can add lettuce to line the buns if you’d like.
- Feel free to use white hot dog buns if you prefer.
- Feel free to season with additional salt to taste.
Nutrition
Calories: 275kcal