Griddled Monkfish Wrap with Cabbage Salad
Monkfish cubes barred on a griddle, rolled into a low-carb tortilla with lemon-worked cabbage and carrot.
Ingredients
- 240 g Monkfish
- 1 Low-carb tortillas
- 100 g Cabbage
- 1 Lemon
- 1 tsp Olive oil
- 40 g Carrot (optional)
- 10 g Parsley (optional)
- ½ tsp Dried oregano (optional)
Method
- Monkfish arrives inside a grey membrane that tightens like a rubber band the instant it meets heat and pulls the flesh into a knot behind it. Work a fingernail under one edge and peel the whole sheet away, then cut the tail meat into cubes the size of a walnut. Roll the cubes in dried oregano and leave the surface dry. Nothing wet goes on them yet: acid before the pan stops fish colouring and starts it cooking where it stands.
- Cut a wedge off the cabbage, trim the hard core out of it and shred the leaf as fine as your patience allows — this salad is only worth eating when it is cut thin. Grate the carrot coarsely over it, squeeze half the lemon on and work it through with your fingers, parsley and all, until the shreds go slack enough to lie flat instead of springing apart.
- Brush the ridges of a griddle pan with the olive oil, bring it up over a high flame until the oil begins to haze, and press the monkfish cubes down across the bars. Seven minutes in all, a quarter turn every couple of minutes, and they are ready when the middle of a cube has gone from glassy to solid white.
- While the fish is on the griddle, lay the low-carb tortilla flat on a dry pan at the next burner over the lowest flame, a minute a face. Heat has to reach the middle of it, not just brown the outside: warm through, it bends around a filling; warm only on its faces, it splits along the fold.
- Run a broad band of the cabbage salad along the warm tortilla, keeping it well back from the rim, and set the monkfish over it while the cubes are still steaming. Bring the near edge up, tuck it under the filling and roll away from yourself in one movement.
- Leave it seam-down long enough to hold its own shape, cut it across on a slant, then squeeze what is left of the lemon straight into the two cut ends.
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About Griddled Monkfish Wrap with Cabbage Salad
Griddled Monkfish Wrap with Cabbage Salad is a Greek lunch or dinner that comes together in about 18 minutes and serves 1. It fits anti-inflammatory eating.
Griddled Monkfish Wrap with Cabbage Salad: frequently asked questions
How many calories are in Griddled Monkfish Wrap with Cabbage Salad?
A serving has about 410 calories — 42.4g protein, 34.4g carbs, 11.9g fat, 21.2g fiber. Figures are estimated from the ingredient amounts and will shift with your portions and brands.
Is it high in protein?
Each serving has about 42.4g of protein, roughly 41% of its calories.
Is Griddled Monkfish Wrap with Cabbage Salad gluten-free?
Based on its ingredients, Griddled Monkfish Wrap with Cabbage Salad has no gluten-containing components, so it's naturally gluten-free — as always, check that any packaged ingredients you use are certified gluten-free to be safe.
Do I need every ingredient to make Griddled Monkfish Wrap with Cabbage Salad?
The core ingredients are essential, but you can leave out carrot, parsley, dried oregano — they're optional and mainly there for extra flavor or finish.
How many servings does Griddled Monkfish Wrap with Cabbage Salad make?
This recipe makes 1 serving. In the app you can scale it up or down and the ingredient amounts adjust automatically.