Grilled or roasted monkfish with black olive sauce & lemon mash

Monkfish with Black Olive Sauce and Lemon Mash

Serves 4

  • sea salt

  • zest of plus a little juice 2 lemons

  • 1 sprig fresh rosemary, leaves picked

  • 4 x 200 g monkish fillets, from sustainable sources, ask your fishmonger

  • olive oil

  • 2 bunches rocket, washed and drained

  • For the black olive sauce

  • 2 large handfuls black olives, stoned and very roughly chopped

  • ½ fresh red chilli, deseeded and finely chopped

  • 1 small handful fresh herbs (basil, marjoram and parsley), finely chopped

  • 1 heart celery, yellow leaves chopped

  • 1 clove garlic, peeled and finely chopped

  • juice of 1 lemon

  • freshly ground black pepper

  • 2 lugs extra virgin olive oil

  • balsamic vinegar

  • For the lemon mash

  • 1 kg floury potatoes

  • sea salt

  • freshly ground black pepper

  • extra virgin olive oil

  • milk

  • juice of 1 lemon

In a pestle and mortar or Flavour Shaker, smash up 2 teaspoons of salt with the lemon zest and rosemary and rub this all over the fish fillets. Put the fillets in a dish in the fridge and let them sit there for an hour.



Now make your black olive sauce by mixing all the ingredients except the vinegar together. You want the sauce to have the consistency of a coarse salsa. Then carefully balance the flavours with the vinegar to taste.



If you're roasting your monkfish, preheat your oven to 220°C/425°F/gas 7 just before the fish comes out of the fridge. Pat the fish dry with some kitchen paper and then pat it with a little olive oil.



Peel and halve your potatoes. Put them into a pot of salted, boiling water and cook until tender. Then drain and mash up with 6 tablespoons of olive oil and a good swig of milk. Season to taste with salt, pepper and lemon juice. If you want to get your mash really smooth and creamy you can use a spatula to push the potato through a sieve once or twice. It doesn't make it taste any better but it will make it silky smooth, shiny and lovely. Just depends if you can be bothered, really. If it needs thinning with a little extra milk, feel free.



To roast the monkfish, heat a large ovenproof frying pan, add a splash of 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 8 minutes, depending on the thickness of the fillets.



To grill, place the the butterflied fillets on a hot griddle pan and cook for about 3 minutes on each side, depending on the thickness. Whichever way you cook it serve the fish and the juices with a good dollop of the mashed potato, the black olive sauce and a little rocket dressed with the extra virgin olive oil, lemon juice and salt and pepper. Really, really good.

Nutritional Information

Grilled or roasted monkfish with black olive sauce & lemon mash

A posh little dinner

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Monkfish has a wonderful meatiness, which really works well with crisp Mediterranean flavours
Serves 4
50m
Super easy
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Method

Monkfish is a lovely meaty fish to cook. However, it does contain a lot of milky juices. This can sometimes be a pain because they tend to come out during cooking, so instead of roasting, grilling or frying, you end up almost boiling the fish in its own juices. So what I tend to do to stop this is season the fish with salt about an hour before cooking. This draws out any excess moisture – then I just pat it dry and get cooking. If you want to grill your monkfish, ask your fishmonger to butterfly the fillets for you.

In a pestle and mortar or Flavour Shaker, smash up 2 teaspoons of salt with the lemon zest and rosemary and rub this all over the fish fillets. Put the fillets in a dish in the fridge and let them sit there for an hour.

Now make your black olive sauce by mixing all the ingredients except the vinegar together. You want the sauce to have the consistency of a coarse salsa. Then carefully balance the flavours with the vinegar to taste.

If you're roasting your monkfish, preheat your oven to 220°C/425°F/gas 7 just before the fish comes out of the fridge. Pat the fish dry with some kitchen paper and then pat it with a little olive oil.

Peel and halve your potatoes. Put them into a pot of salted, boiling water and cook until tender. Then drain and mash up with 6 tablespoons of olive oil and a good swig of milk. Season to taste with salt, pepper and lemon juice. If you want to get your mash really smooth and creamy you can use a spatula to push the potato through a sieve once or twice. It doesn't make it taste any better but it will make it silky smooth, shiny and lovely. Just depends if you can be bothered, really. If it needs thinning with a little extra milk, feel free.

To roast the monkfish, heat a large ovenproof frying pan, add a splash of 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 8 minutes, depending on the thickness of the fillets.

To grill, place the the butterflied fillets on a hot griddle pan and cook for about 3 minutes on each side, depending on the thickness. Whichever way you cook it serve the fish and the juices with a good dollop of the mashed potato, the black olive sauce and a little rocket dressed with the extra virgin olive oil, lemon juice and salt and pepper. Really, really good.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 481
    24%
  • Carbs 42.1g
    16%
  • Sugar 3.3g 4%
  • Fat 16.9g 24%
  • Saturates 2.4g 12%
  • Protein 37.6g 84%
Of an adult's reference intake

Related recipes:

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • sea salt

  • zest of plus a little juice 2 lemons

  • 1 sprig fresh rosemary, leaves picked

  • 4 x 200 g monkish fillets, from sustainable sources, ask your fishmonger

  • olive oil

  • 2 bunches rocket, washed and drained

  • For the black olive sauce

  • 2 large handfuls black olives, stoned and very roughly chopped

  • ½ fresh red chilli, deseeded and finely chopped

  • 1 small handful fresh herbs (basil, marjoram and parsley), finely chopped

  • 1 heart celery, yellow leaves chopped

  • 1 clove garlic, peeled and finely chopped

  • juice of 1 lemon

  • freshly ground black pepper

  • 2 lugs extra virgin olive oil

  • balsamic vinegar

  • For the lemon mash

  • 1 kg floury potatoes

  • sea salt

  • freshly ground black pepper

  • extra virgin olive oil

  • milk

  • juice of 1 lemon