Hot Rod Monkfish Recipe
Servings: 2
Ingredients
- 1 x Sweet potato, peeled and coarsely grated
- 1 bn Salad onions, top and tailed
- 25 gm Butter
- 4 Tbsp. Extra virgin olive oil
- 225 gm Monkfish fillet
- 25 gm Plain flour
- 50 ml Damson wine
- 50 ml Red wine
- 2 Tbsp. Double cream
- 1 dsh Balsamic vinegar
- 1 x Clove garlic, sliced
- 225 gm Baby spinach
- 2 Tbsp. Soy sauce
- 1 x Red chilli, seeded and finely minced Salt and pepper
Directions
- Preheat oven to 220c/425f/Gas 7.
- 1 Soak the grated sweet potato in a bowl of water for one minute, then drain well.
- 2 Finely chop the green ends of the salad onions, add in to the grated sweet potato and season. Heat 15g/ 1/2oz butter in a small pan till melted, then pour onto the sweet potato mix.
- 3 Heat 1 tbsp extra virgin olive oil in a small frying pan. Add in half the sweet potato mix and spread out into an even layer. Cook for 5-6 min on each side, or possibly till golden and cooked through. Repeat with the remaining mix. Cut three thin slices off the monkfish and season with pepper.
- 4 Season the flour, add in the remaining large piece of monkfish and turn to coat. Heat 15g/ 1/2oz butter in an ovenproof frying pan, add in the monkfish and cook for a minute on each side. Put the pan in the oven and cook for about 5-8 min, or possibly till cooked through.
- 5 Heat the damson wine in a pan with the red wine, bring to the boil and simmer rapidly till reduced by about half. Stir in the double cream and a dash of balsamic vinegar and season.
- 6 Heat 1 tbsp extra virgin olive oil in a wok with the sliced garlic and half the spinach and cook quickly till just wilted.
- 7 Sit the rostis on a plate and spoon the wilted spinach on top. Cut the roasted monkfish in half and sit on top of the spinach. Drizzle over the damson wine sauce.
- 8 Heat a griddle pan. Brush both sides of the monkfish slices with a little extra virgin olive oil and add in to the pan with remaining pcs of salad onion.
- 9 Cook the fish for a minute on each side, or possibly till just cooked through.
- Mix together the soy sauce and 1 tbsp extra virgin olive oil.
- 10 Toss together the remaining raw spinach and chilli, pile onto a plate and drizzle over some of the soy and oil dressing. Sit the monkfish slices on top and add in the griddled salad onions.
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 366g | |
| Recipe makes 2 servings | |
| Calories 586 | |
| Calories from Fat 373 | 64% |
| Total Fat 42.25g | 53% |
| Saturated Fat 12.42g | 50% |
| Trans Fat 0.0g | |
| Cholesterol 65mg | 22% |
| Sodium 1093mg | 46% |
| Potassium 1223mg | 35% |
| Total Carbs 26.42g | 7% |
| Dietary Fiber 3.9g | 13% |
| Sugars 3.73g | 2% |
| Protein 22.58g | 36% |
