Monkfish in sauce with tomatoes and peas

6 servings

40 minutes

Monkfish in tomato and pea sauce is an exquisite dish of Spanish cuisine that combines the tenderness of fish with the rich aroma of a spicy sauce. Monkfish, with its firm texture and delicate flavor, pairs perfectly with a tomato sauce enriched with onion, saffron, and garlic. This dish has roots in Mediterranean tradition where fresh seafood is the foundation of gastronomy. Peas add a light sweetness and textural contrast while parsley refreshes the overall flavor palette. The dish is served hot and can be complemented with a glass of white wine and fresh bread. The prepared sauce fully absorbs into the fish, making it especially juicy. This recipe delights not only with its flavor nuances but also conveys the atmosphere of a warm and cozy Spanish seaside dinner.

Energy value per serving

• Calories: 595.8
• Proteins: 38.9g
• Fats: 44.3g
• Carbohydrates: 11g

Ingredients

• Monkfish fillet: 1.5 kg
• Wheat flour: 40 g
• Corn oil: 250 ml
• Onion: 1 head
• Tomatoes: 2 pc
• Garlic: 2 clove
• Canned green peas: 100 g
• Saffron: pinch
• Chopped parsley: 1 tbsp
• Sea salt: pinch

Cooking steps

1. Heat corn oil in a pan. Set aside 1 tablespoon of flour, and pour the rest into a small plate. Dredge the fillet in flour and fry in the pan for 5 minutes. Remove the fish with a wide knife and set aside.

   Required ingredients:

   • Corn oil: 250 ml
   • Wheat flour: 40 g
   • Monkfish fillet: 1.5 kg

2. Pour 4 tablespoons of oil from the pan into the pot and heat again. Finely chop the onion and add it to the pot. Cook on low heat, stirring occasionally, for 8 minutes until the onion turns golden.

   Required ingredients:

   • Corn oil: 250 ml
   • Onion: 1 head

3. Then add the tomatoes (after removing the seeds and finely chopping the flesh) to the pot, cook for another 10 minutes. Add the remaining flour and cook, stirring constantly, for 2 minutes. Gradually add 450 ml of water in small portions.

   Required ingredients:

   • Tomatoes: 2 pieces
   • Wheat flour: 40 g
   • Sea salt:  pinch
   • Saffron:  pinch

4. Crush garlic, saffron, and a pinch of salt in a mortar, add a couple of spoons of the future sauce, and then pour everything into the main mixture. Season with salt to taste and cook without boiling for 10 minutes. Add the fillet. If the sauce does not fully cover the fillet, add a little water.

   Required ingredients:

   • Garlic: 2 cloves
   • Saffron:  pinch
   • Sea salt:  pinch
   • Monkfish fillet: 1.5 kg

5. After 10 minutes, add the peas and let them warm up. Transfer everything to a heated dish, sprinkle with parsley, and serve.

   Required ingredients:

   • Canned green peas: 100 g
   • Chopped parsley: 1 tablespoon