Monkfish pan-fry Recipe

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  • Nut-free

serves:

4

Skill:

easy

Nutrition per portion

RDA
Calories 265 kCal 13%
Fat 12g 17%
  -  Saturates 4.5g 23%

Topped with breadcrumbs and cheese and served with garlicky chestnut mushrooms, these monkfish fillets make a quick, easy dinner.

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

  • Set the grill to high. Heat oil in an ovenproof frying pan. Fry garlic and mushrooms for about 3 mins until softened.

  • Push the mixture to one side of the pan, add the fish, skinned-side down, season and cook for 3 mins.

  • 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).

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Top Tip

Woman's Weekly cookery editor Sue McMahon says: No need to turn the fish over in the pan, it doesn’t take long to cook.