Italian Style Monkfish Bake

Elevate your weeknight dinner routine with this vibrant Italian Style Monkfish Bake, a dish that brings the bold, fresh flavors of the Mediterranean straight to your table. Featuring tender, flaky monkfish fillets nestled among a vibrant medley of cherry tomatoes, zucchini, red bell pepper, and red onion, this one-pan wonder is both healthy and satisfying. Infused with the zesty brightness of lemon juice, aromatic garlic, and a splash of dry white wine, it’s further enhanced by capers, fresh basil leaves, and a sprinkle of dried oregano for a perfectly balanced flavor profile. Ready in just 45 minutes, this baked seafood recipe pairs beautifully with crusty bread or a crisp side salad and is sure to impress with its rustic, yet elegant presentation. Perfect for seafood lovers seeking a wholesome, easy-to-make Italian-inspired dinner.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 pounds monkfish fillets
• 2 cups cherry tomatoes
• 1 whole red bell pepper
• 1 whole zucchini
• 1 whole red onion
• 4 whole garlic cloves
• 3 tablespoons extra virgin olive oil
• 0.33 cup dry white wine
• 2 tablespoons lemon juice
• 2 tablespoons capers
• 0.25 cup fresh basil leaves
• 1 teaspoon dried oregano
• 0.5 teaspoons crushed red pepper flakes
• 1 teaspoon sea salt
• 0.5 teaspoons black pepper

Directions

Step 1

Preheat your oven to 400°F (200°C). Lightly grease a large baking dish with a drizzle of olive oil and set aside.

Step 2

Rinse the monkfish fillets under cold water and pat them dry with paper towels. Season both sides with 0.5 teaspoon of sea salt and 0.25 teaspoon of black pepper. Set aside.

Step 3

Slice the cherry tomatoes in half, the red bell pepper into thin strips, the zucchini into coins, and the red onion into thin wedges. Mince the garlic. Add all the vegetables and garlic to a large mixing bowl.

Step 4

Drizzle the vegetables with 2 tablespoons of olive oil and season with 0.5 teaspoon of sea salt, 0.25 teaspoon of black pepper, the dried oregano, and the crushed red pepper flakes. Toss everything together until the vegetables are evenly coated.

Step 5

Spread the seasoned vegetables evenly in the prepared baking dish. Make small spaces among the vegetables and nestle the monkfish fillets into them.

Step 6

Drizzle the remaining 1 tablespoon of olive oil and the lemon juice over the fish and vegetables. Scatter the capers on top.

Step 7

Pour the dry white wine into the baking dish, carefully distributing it around the edges without washing away the seasonings.

Step 8

Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the monkfish is opaque, tender, and flakes easily with a fork. The vegetables should be tender and slightly caramelized.

Step 9

Once cooked, remove the dish from the oven and sprinkle the chopped fresh basil leaves over the top.

Step 10

Serve hot with crusty bread, roasted potatoes, or a simple side salad for a complete meal.

Nutrition Facts

Serving size	(1863.6g)

Amount per serving	% Daily Value*
Calories	1368.4

Total Fat 57.7g	0%
Saturated Fat 9.1g	0%
Polyunsaturated Fat 0.2g
Cholesterol 226.8mg	0%
Sodium 5171.6mg	0%
Total Carbohydrate 57.8g	0%
Dietary Fiber 12.1g	0%
Total Sugars 33.6g
Protein 140.7g	0%

Vitamin D 1814.4IU	0%
Calcium 208.9mg	0%
Iron 6.7mg	0%
Potassium 4688.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 39.5%

Protein: 42.9%

Carbs: 17.6%