Classic Monkfish Mediterranean Style: A Flavorful Delight
A classic Mediterranean monkfish recipe with fresh vegetables, white wine, and herbs for a healthy and flavorful main dish.
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Discover a classic monkfish Mediterranean style recipe with fresh vegetables, white wine, and herbs. Easy, healthy, and perfect for a main course.
Recipe Details
Prep time
10m
Cook time
20m
Rest time
0s
Total time
30m
Prep time
10m
Cook time
20m
Rest time
0s
Total time
30m
Ingredients
Servings:
1
1
- 200 g monkfish tail fillet skinless
- 15 ml extra virgin olive oil
- 1 piece garlic clove minced
- 50 g red bell pepper diced
- 50 g yellow bell pepper diced
- 80 g cherry tomatoes halved
- 30 g black olives pitted sliced
- 50 ml dry white wine
- 10 ml fresh lemon juice
- 5 g fresh parsley chopped
- 1 teaspoon dried oregano
- 1 pinch salt
- 1 pinch black pepper ground
Origins Mediterranean
Instructions
- Pat dry the monkfish tail fillet with paper towels and season both sides with salt and ground black pepper.
- Heat extra virgin olive oil in a medium skillet over medium heat until shimmering.
- Add the monkfish fillet to the skillet and cook for 4 minutes on one side without moving it to get a golden crust.
- Flip the monkfish fillet and cook for another 3 minutes until cooked through and opaque.
- Remove the monkfish from the skillet and set aside on a warm plate.
- In the same skillet, add minced garlic and diced red and yellow bell peppers; cook for 3 minutes until softened, stirring occasionally.
- Add halved cherry tomatoes and sliced black olives to the skillet; cook for 2 minutes until tomatoes start to soften.
- For in dry white wine and fresh lemon juice; stir and let simmer for 3 minutes to reduce slightly.
- Sprinkle dried oregano and chopped fresh parsley into the sauce; stir to combine and adjust seasoning with salt and pepper if needed.
- Return the monkfish fillet to the skillet and spoon the sauce over it; cook for 1 minute to warm through.
- Serve the monkfish with the Mediterranean vegetable sauce spooned on top, garnished with extra parsley if desired.
Tips
- Use fresh monkfish tail for best texture and flavor.
- Do not overcook the fish to keep it tender and moist.
- Serve immediately to enjoy the sauce at its best.
Serving Suggestions
- steamed white rice
- crusty bread
- roasted new potatoes
Enjoy this flavorful and healthy Mediterranean monkfish dish that is simple to prepare and perfect for any occasion.
Nutrition Facts
Estimated values per 100g.
- Fiber (g): 1
- Sodium (g): 0.3
- Sugar (g): 2
- Fat (g): 3
- Carbohydrates (g): 4
- Protein (g): 18
- Calories: 110
- Cholesterol (g): 0.05
- Saturated Fat (g): 0.5
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