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Monkfish pan-fry

Topped with breadcrumbs and cheese and served with garlicky chestnut mushrooms, these monkfish fillets make a quick, easy dinner.
Serves: 4
Skill level: Easy peasy
Costs:Mid-price

Ingredients

    • 1tbsp olive oil
    • 1-2 cloves garlic, peeled and crushed
    • 125g (4oz) chestnut mushrooms, sliced
    • 2 monkfish fillets, about 275g (9oz) total weight
    • Salt and freshly ground black pepper
    • 1 small slice white bread, torn into small pieces, about 30g (1oz)
    • About 30g (1oz) Cheddar cheese, grated
    • 6 baby plum tomatoes, halved
    • 2 spring onions, trimmed and cut into short lengths
    • Chopped fresh parsley, optional

Method

    1. Set the grill to high. Heat oil in an ovenproof frying pan. Fry garlic and mushrooms for about 3 mins until softened.
    1. Push the mixture to one side of the pan, add the fish, skinned-side down, season and cook for 3 mins.
    1. Sprinkle fish with the bread and cheese, add the tomato and spring onion to the pan, then put it under the grill, not too near the heat source, for about 5 mins, until the crumbs and cheese are browned. Sprinkle with parsley, if liked. (Not suitable for freezing).

Monkfish: The reason you rarely see whole monkfish on the fish counter is because they’re rather fearsome-looking. But monkfish is much prized for its firm, succulent flesh with a flavour reminiscent of scampi or langoustine. It’s excellent fried, steamed or roasted, and its only bone is easily removable, making it ideal for fussy fish-eaters.

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Nutritional information per portion

fat 12.0g saturates 4.5g calories 265(kcal)

 

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.