January was a month for trying to eat a little healthier and lighter. Less meat, some fish and more veggies and pulses. This didn’t mean boring meals though and we finished off the month with a little luxury, treating ourselves to some monkfish. It is an expensive fish compared to others, but a little goes quite a long way and portions of about 150g per person (even us who are greedy guts!) is about fine. Especially if you add a handful of prawns or mussels and serve with rice or potatoes and the last of your summer runner beans from the freezer.
Ingredients (to serve 4)
- 4 fillets or steaks of monkfish
- About 200g fresh mussels, cleaned
- About 400ml of homemade tomato sauce or make up a simple sauce by sautéing one finely chopped onion in a little olive oil until transparent, then add 2 finely chopped cloves of garlic. Fry gently for a few minutes then add a tin of chopped tomatoes, 2 tbsp tomato purée, a good slosh of red wine, seasoning and a sprig of basil. Cover and simmer gently for about 30 minutes, removing the basil before using.
- Some seasoned plain flour for dusting the fish
- The grated zest of an unwaxed lemon
- Some finely chopped flat leaf parsley and lemon wedges to serve
Start by coating the fish in seasoned flour and shallow fry on both sides until lightly browned. Remove from the pan to a plate and cover with foil.
Warm the tomato sauce and add the lemon zest and fish to it, cooking gently for about 2 or 3 minutes. Carefully turn the fish over, add the mussels to the pan and cover with a lid. Cook for a further couple of minutes by which time the fish will be cooked through and the mussels will have opened. Discard any which refuse to open, sprinkle with chopped parsley and serve with the lemon wedges.
We enjoyed a lovely bottle of sauvignon blanc bought on our recent jaunt to Le Touquet..a perfect end to the month!
If you enjoy monkfish, you might like this beautiful, delicate, monkfish curry.