Prep time: 25 mins | Cook time: 20 mins
Monkfish fillet (150–200g per person)
Tomatoes
Handful of olives
Sprinkling of capers
200 ml fish stock
1 onion
3 cloves garlic
1 chili
Fresh parsley
Tatties, rice, or crusty bread
Roasting the tomatoes and garlic first enhances the flavor of the Mediterranean sauce and gives you time to prep the rest of the ingredients.
Dice the onion and chili, and give the olives a rough chop.
Prepare your tatties, rice, or bread now to go with the monkfish dish.
Once the tomatoes are nearly done (around 10 minutes), get the onions into some hot olive oil in a saucepan. Once translucent, add the rest of the veg and sauté for 10–15 minutes. When it’s super fragrant, add the fish stock and reduce to your preferred thickness. Season to taste. Add chopped parsley at the end to keep its fresh flavor.
Pan-fry the monkfish fillets on each side for 2–3 minutes to get some color, then transfer them to the oven for 8–12 minutes until cooked through. The monkfish should feel firm yet bouncy and be juicy inside. Let them rest a couple of minutes while you plate up the sauce and your chosen carbs.
Slice the monkfish fillets length
ways and serve them on top of the Mediterranean sauce. A wedge of lemon on the side brings the whole plate together.
Enjoy!
