Roasted Monkfish & Vegetables
1 monkfish fillet (120g)
2-3 anchovy fillets
150g small new potatoes
1 small green pepper (about 100g), cut into chunks
½ yellow pepper (about 80g), cut into chunks
3 cloves garlic
1 red onion (about 120g), cut into chunks
170g cherry tomatoes
10g capers
2-3 green chillies, chopped fine
handful fresh basil
65g fine beans, steamed
Use a small knife to cut slits into the fish. Insert a piece of anchovy into each slit, so that the fish is larded with anchovy. How much you add is up to you, but I used 3 fillets of anchovy on my monkfish.
Parboil the new potatoes and spray with olive oil. Place in a roasting try and pop into a hot oven (Gas 7 or 8) Give the a 5-10 minute head start, as they need longer than the softer vegetables.
After about 5-10 minutes, add the pepper chunks, cherry tomatoes, red onion chunks to the roasting tray. toss to combine every thing and spray with a little more oil.
Make a space in the centre of the tray and add the monkfish fillet.
Return to over and roast for a further 15 minutes, or until everything is cooked (keep an eye on the fish and make sure it does not get dried out).
Remove the fish from the try and place on a serving plate. Add the basil, chillies and capers to the roasted veggies and toss well to combine.
Serve with the fish and steamed beans.
Nutrition Data
Calories (kcal) 350.0
Carbohydrate (g) 51.6
Protein (g) 30.6
Fat (g) 3.6
Fibre (g) 10.8
1 monkfish fillet (120g)
2-3 anchovy fillets
150g small new potatoes
1 small green pepper (about 100g), cut into chunks
½ yellow pepper (about 80g), cut into chunks
3 cloves garlic
1 red onion (about 120g), cut into chunks
170g cherry tomatoes
10g capers
2-3 green chillies, chopped fine
handful fresh basil
65g fine beans, steamed
Use a small knife to cut slits into the fish. Insert a piece of anchovy into each slit, so that the fish is larded with anchovy. How much you add is up to you, but I used 3 fillets of anchovy on my monkfish.
Parboil the new potatoes and spray with olive oil. Place in a roasting try and pop into a hot oven (Gas 7 or 8) Give the a 5-10 minute head start, as they need longer than the softer vegetables.
After about 5-10 minutes, add the pepper chunks, cherry tomatoes, red onion chunks to the roasting tray. toss to combine every thing and spray with a little more oil.
Make a space in the centre of the tray and add the monkfish fillet.
Return to over and roast for a further 15 minutes, or until everything is cooked (keep an eye on the fish and make sure it does not get dried out).
Remove the fish from the try and place on a serving plate. Add the basil, chillies and capers to the roasted veggies and toss well to combine.
Serve with the fish and steamed beans.
Nutrition Data
Calories (kcal) 350.0
Carbohydrate (g) 51.6
Protein (g) 30.6
Fat (g) 3.6
Fibre (g) 10.8
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