Mediterranean Monkfish

Tonight’s recipe is centred around Monkfish, otherwise known as the poor man’s lobster! Like many fish, monkfish is an excellent low-fat, low-cholesterol source of protein and B vitamins.  It’s a bizarre looking creature (google it to see a visual) but delightful once cooked. It’s a wonderfully meaty fish so hubby approves as it doesn’t leave him hungry at the end of a meal.

As usual hubby and I had a rummage through the store cupboard  and recipe books and decided to take a Mediterranean approach to the meal.  I had read somewhere that because monkfish is very juicy, it is often good to prepare it by sprinkling with salt an hour before to draw out excess juices and then pat dry wiping the salt off before cooking (otherwise might be a bit inedible).

We also accompanied this with some roasted peppers and potatoes, but to mix things up used Roseval potatoes – Roseval are a French potato, only available in season. They have a super almost nutty flavour, boil amazingly and are wonderful in salads. Chefs often use these for soufflés or gratins, so if you want to jazz up your weekly shop, just try and buy a different variety of an everyday vegetable.

The recipe below would work well with any white firm textured fish.(oh and by the way, it is British Monkfish Tail I bought, sustainably fished from Devon)

Monkfish with an Olive Sauce (Serves 2)

Monkfish Fillets

For the Sauce

• 2 large handfuls of good black or green olives, stoned and very roughly chopped ( we used green as that what was in my cupboard) • ½ a fresh red chilli, deseeded and finely chopped • a small handful of fresh herbs (whatever you have to hand – we used thyme, oregano and rosemary) finely chopped • 1 clove of garlic, peeled and finely chopped • juice of 1 lemon & zest too • freshly ground black pepper • olive oil • balsamic vinegar to taste

Prepare the fish an hour before by sprinkling with salt .  Add some lemon zest. Pop it in the fridge. Now make your olive sauce by mixing all the ingredients together.
Preheat your oven to 220c / 200c Fan just before the fish comes out of the fridge. Pat the  fish dry with some kitchen paper to remove the salt and then pat it with a little olive oil.
To roast the monkfish, heat a large ovenproof frying pan or dish, add olive oil and fry the fillets in the pan for 2 minutes. Then turn them over and put the pan in your preheated oven for 6 to 12 minutes, depending on the thickness of the fillets. Serve with the sauce.

Accompaniments:  We ate roasted peppers, stuffed with cherry tomatoes, capers, fresh herbs and anchovies and Sauteed  potatoes with kale and garlic. Would also be delish with mash.

To drink: As monkfish is meaty it works well with stronger flavours. Sommeliers often recommend a good Chardonnay or my preferred wine – Chablis. A light red like Valpolicella might also go well given the Mediterranean influences above.