Monkfish Provencal

Portions:2 servings
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Ingredients

  • 1 monkfish tail approx. 280g
  • Plain flour
  • Salt and pepper
  • 2 tbsp oil
  • 30 g butter

Sauce

  • 1 tbsp olive oil
  • 1 medium onion – finely chopped
  • 1 shallot – finely chopped
  • 2 cloves garlic – finely chopped
  • 125 ml glass white wine
  • 1 heaped tsp tomato puree
  • 450 g vine tomatoes skinned cored and chopped
  • 1 tsp sugar
  • Chopped parsley

Instructions

  • 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 2.5cm chunks.
  • 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.
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Course Fish / Seafood / Main Dish