MONKFISH PROVENCAL

MONKFISH PROVENCAL

INGREDIENTS

(serves 2)

1 monkfish tail (approx. 280g)

Plain flour

Salt and pepper

2 tbsp oil

30g butter

Sauce

1 tbsp olive oil

1 medium onion – finely chopped

1 shallot – finely chopped

2 cloves garlic – finely chopped

125ml glass white wine

1 heaped tsp tomato puree

450g vine tomatoes skinned, cored and chopped

1 tsp sugar

I tbsp chopped parsley

 

METHOD

Heat 1 tbsp of the oil in a deep pan, add the onion and shallot and fry over a gentle heat until soft, add the garlic and cook for a further minute or two.  Add the wine and bring to the boil and cook for a few more minutes, add the tomatoes, puree and sugar and season, simmer (uncovered) for about 20-25 minutes until the sauce has thickened.

Remove membrane from the fish if necessary, rinse pat dry with kitchen paper and cut into 2.5m slices.

Put about 2 tbsp of flour onto a plate and season with salt and pepper and lightly dredge the fish, shaking off any excess flour.

Heat 1-2 tbsp of the oil and butter in a frying pan over medium heat, and cook the monkfish medallions over medium heat until lightly browned - about 3 minutes per side – allow to rest for a few minutes.

Spoon the tomato mixture into an ANTA pasta dish, place the monkfish on the sauce and sprinkle over the chopped monkfish.

Serve with rice and a green salad.

 

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