Product Wellness Keys
  • Fat Free
  • Fruits - Vegetables
  • Heart Healthy
  • Gluten Free
  • High Calcium
  • High Fiber
  • Lactose Free
  • Low Calorie
  • Low Fat
  • Low Sodium
  • Sugar Free
  • Vegan
  • Lean
  • Whole Grain
  • Diabetes
  • High Calorie
Read more about Wellness Keys
Nutritional Info

Nutrition Facts

2 servings per container
Serving Size: 1 fillet raw (170 g)


Amount Per Serving and/or % Daily Value*

Total Fat1.5 g (2%)
     Saturated Fat0 g (0%)
     Trans Fat0 g
Cholesterol75 mg (25%)
Sodium190 mg (8%)
Total Carbohydrate0 g (0%)
     Dietary Fiber0 g (0%)
     Sugars0 g
          Includes Added Sugars0 g (0%)
Protein27 g (54%)

Calcium12 mg (0%)
Iron0 mg (0%)
Potassium488 mg (10%)
Vitamin D0 mcg (0%)

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Total FatLess than65g80g
     Sat FatLess than20g25g
CholesterolLess than300mg300mg
SodiumLess than2400mg2400mg
Total Carbohydrate 300g375g
     Dietary Fiber 25g30g

Calories per gram:
Fat Protein     ●Carbohydrates 

12 oz.

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Product Details

Steaky Texture, Medium Flavor. Wild Caught, Skinless & Boneless, Sustainably Sourced in the USA, 2 Individually Wrapped Fillets. 120 calories, 0g sat fat (0%DV), 190 mg sodium (8%DV), )g sugars, 27g Protein (54%DV). Sustainably Sourced from our Partner Fisheries. Whether seafood at Wegmans is caught or farm raised, our suppliers must meet our standards for responsible sourcing. We require them to adhere to best practices and laws that reduce the negative impact on local wildlife and help prevent depletion and destruction of natural resources. We feel a deep responsibility to work only with partners who share our goals to protect the environment and the food supply for our grandchildren and beyond. The Wegmans Family. Our Food You Feel Good About yellow banner is your shortcut to great-tasting products with no artificial colors, flavors, or preservatives.


Monkfish (Lophius americanus).


ALLERGENS: Contains Fish (Monkfish). CAUTION: May contain bones. Please inspect and remove before cooking.


Keep Frozen Until Ready To Use. Do not Refreeze. Use thawed product within 24 hours. Use by date stamped on package. How to Thaw: 1. Remove desired amounts of fillets from freezer. Remove all wrapping and place on plate in single layer. Cover loosely and refrigerate 8-12 hours or until completely thawed. 2. Rinse; pat dry and cook immediately. To Quick Thaw: 1. Remove desired amounts of fillets from freezer. Remove all wrapping; place fillets in a resealable plastic bag. Place bag in a bowl of cold water. Move bowl into sink and allow a small stream of cold running water to thaw fillets about 45 minutes. Remove from bag; rinse, pat dry and cook immediately. How To Cook Cooking times may vary depending on your equipment. Do not cook from frozen. Pan Searing: Preheat oven to 350 degrees if fillet is thicker than 1/2 inch. 1. Remove membrane if desired. Dust fillet(s) with flour; pat off excess. 2. Heat 1 1/2 teaspoons olive oil in ovenproof pan on MEDIUM_HIGH, until oil faintly smokes; add fillet(s). Turn over when it changes color one-quarter way up from bottom, about 3-4 minutes and seared side has turned paper-bag brown. 3. If thicker than 1/2 inch, place pan in oven. ( On stove, reduce heat to MEDIUM). Cook until internal temperature reaches 130 degrees; check by inserting thermometer halfway into thickest part of fillet. Remove from heat and let rest 2 minutes. 4. Optional to finish with 1 teaspoon butter and 1 tablespoon basting oil or olive oil. When fillets reach 120 degrees, add butter and basting oil to pan and swirl. Baste with spoon 2 minutes, until internal temperature reaches 130 degrees. Let rest 2 minutes. Season to taste. Grilling: Preheat grill on HIGH for 10 minutes. 1. remove membrane if desired. Season fillets with salt and pepper (optional). Drizzle both sides with light coating of olive oil. 2. Clean and lightly oil grate. Sear fillets on grill 2-3 minutes, until it changes color one-quarter way up from bottom. Turn over and cook until internal temperature reaches 130 degrees, check by inserting thermometer halfway into thickest part of fillet. Remove from grill and let rest 2 minutes. Chef Tip: Try poaching monkfish cut into medallions in Bouillabaisse sauce. Bring sauce to simmer; add fish, maintain sauce's 170 degree simmer. Cover and poach until fish reaches 130 degrees. Remove pan from heat; let rest 2 minutes.


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