Braised Monkfish Served with a Spirited Spinach and Tomato Medley

Last week, my brother bought an amazing-looking monkfish fillet from our local fishmonger (in Iceland), which inspired me to make this dish. It's full of rich flavors, vibrant colors, and offers truly satisfying textures. The monkfish's meaty qualities, combined with fresh spinach, scallions, red pepper, juicy tomatoes, and fresh herbs, turned this recipe into an instant favorite for my family and me!

Understanding Monkfish: The "Poor Man's Lobster"

Monkfish, commonly referred to as "poor man's lobster," has a firm, meaty texture and a mild flavor, making it highly versatile. The flavor profile of monkfish is notably mild, allowing it to absorb and complement a wide range of seasonings and ingredients, which enhances its culinary versatility significantly.

In terms of cooking methods, monkfish can be prepared in a multitude of ways, including grilling, roasting, poaching, and sautéing. However, I believe braising stands out as an especially effective technique for this fish. When monkfish is braised, it is typically cooked slowly in a flavorful liquid, which allows it to retain its natural moisture and tenderize beautifully. The gentle cooking process helps the fish to soak up the aromatic qualities of the braising liquid, often made from stocks, wines, or even citrus juices, resulting in a dish that is both flavorful and succulent.

Ingredients You'll Need

A.

800 g Monkfish fillet (skinned)

Olive oil

Juice from 2 large lemons

3/4 of the content of a 400g can chopped, cored & peeled tomatoes

Salt and pepper

½ cup dry white wine (optional)

Ingredients for the Spinach and Tomato Medley

B.

Olive oil

3 - 4 scallions, or spring onions, finely sliced

1 garlic clove, finely chopped (optional)

150 - 200g baby spinach

1 large red pepper, cored and diced

¼ of the 400g can chopped, peeled tomatoes

2 tbsp finely chopped fresh parsley, or to taste

Fresh thyme, to taste (optional)

4 – 6 Plum tomatoes, sliced

Preparation Method

• To start, rinse the monkfish fillet under cold water and pat dry with paper towels. Cut the monkfish fillet into 4 – 6 pieces. 

• Arrange the fish pieces in an oven-safe dish, then lightly drizzle them with olive oil and fresh lemon juice. Season with salt and pepper, and evenly distribute about 3/4 of the canned, cored, and peeled tomatoes over the fish.

• Place the dish in a preheated oven at 180°C and cook for approximately 15-20 minutes, covered with aluminum foil. (Exact cooking time will depend on the thickness of your fish pieces).

Creating the Flavorful Spinach, Red Pepper and Tomato Medley

While the fish is cooking make the Veggie Medley!

• In a large saucepan or skillet, warm some olive oil and sauté the scallions. If you're using garlic, add it now and stir.

• Incorporate the remaining canned tomatoes, the white wine, parsley, and thyme. Stir gently and let it simmer on low heat for 2 to 3 minutes, or until the spinach wilts.

• Next add the sliced plum tomatoes on top of the mixture and cook until they will begin breaking down and releasing their juices, which will enhance the flavor of the cooked veggie salad medley! Once ready set aside until the fish is cooked.

Plating and Presentation

This dish is not only delicious but also visually appealing. Once the fish is cooked, either serve directly from the oven or carefully transfer the monkfish to a serving platter. Spoon the colorful spinach and tomato medley over the top and finish with fresh herbs of choice for garnish.

Alternatively, as shown in the photos, you can plate the cooked fish, drizzle it with some pan juices, and top it with the warm spinach, tomato medley, again, optionally garnished with fresh herbs.

The Perfect Pairings

When selecting a beverage to accompany braised monkfish, I think chilled white wine is the way to go. A Sauvignon Blanc or a light Pinot Grigio enhances the freshness of the tomatoes while balancing the dish's richness.

If you prefer a non-alcoholic option, sparkling water with a squeeze of lime offers a refreshing contrast.

Final Thoughts

Braised monkfish served with this spirited spinach, red pepper and tomato medley is more than a recipe; I like to call it one of my delightful explorations of flavor and nutrition. With easy-to-find ingredients and a simplified preparation method, you can bring the essence of coastal dining right to your home.

Whether you’re hosting a romantic dinner or having a casual lunch with friends, this dish is sure to impress. Don’t hesitate to put your twist on it and enjoy the culinary journey.

Final tips!

• This recipe also works really well with Haddock or Codfish.

• If you like it spicy, add some chili pepper flakes to the veggie medley for an extra kick!

Happy cooking!