Monkfish Provençal with Tomato and Wine Sauce
A classic French dish featuring tender monkfish medallions in a rich, flavorful Provençal sauce with vine tomatoes, white wine, and herbs.
Equipment
- deep pan
- Mixing spoon
- sharp knife
Ingrediënten
For the monkfish:
- 280 g monkfish tail
- 2 tbsp plain flour
- Salt and pepper to taste
- 2 tbsp oil
- 30 g butter
For the sauce:
- 1 tbsp olive oil
- 1 medium onion finely chopped
- 1 shallot finely chopped
- 2 cloves garlic finely chopped
- 125 ml white wine
- 1 heaped tsp tomato purée
- 450 g vine tomatoes skinned, cored, and chopped
- 1 tsp sugar
- Chopped parsley to taste
Instructies
- Heat 1 tbsp olive oil in a deep pan over medium heat.
- Add the onion and shallot and sauté until soft.
- Add the garlic and cook for another 1-2 minutes.
- Pour in the white wine, bring to a boil, and let it reduce for a few minutes.
- Stir in the chopped tomatoes, tomato purée, and sugar.
- Season with salt and pepper.
- Simmer uncovered for 20-25 minutes until the sauce thickens.
- If necessary, remove the membrane from the monkfish.
- Rinse, pat dry, and cut into 2.5 cm chunks.
- On a plate, mix the flour with salt and pepper.
- Lightly coat the monkfish in the flour, shaking off any excess.
- Heat 2 tbsp oil and butter in a frying pan over medium heat.
- Cook the monkfish for about 3 minutes per side until golden brown.
- Let it rest for a few minutes.
- Spoon the tomato mixture onto plates and place the monkfish on top.
- Garnish with chopped parsley and serve immediately.
Notes / Tips / Wine Advice:
Serving Tip:
Serve with crusty bread or a side of steamed vegetables for a complete meal.
Wine Advice:
Pair with a crisp Sauvignon Blanc or a light Chardonnay to complement the delicate flavors of the monkfish.
Nutritional Information
Calories: 400 kcal | Carbohydrates: 20 g | Protein: 35 g | Fat: 18 g | Fiber: 5 g | Sugar: 10 g | Salt: 0.8 g
--------------------------------------------------------------------------------------------------
