Monkfish in Tomato Garlic Sauce

Transform your weeknight dinners into a Mediterranean masterpiece with this delectable Monkfish in Tomato Garlic Sauce recipe. Tender, golden-seared monkfish fillets are bathed in a rich, aromatic sauce made with crushed tomatoes, dry white wine, and a medley of bold ingredients like minced garlic, zesty lemon, and briny capers. This dish pairs the sweet meatiness of monkfish with the depth of a simmered sauce, all brought together with a hint of red pepper flakes for subtle heat. It's a straightforward recipe that takes just 40 minutes from prep to plate, making it perfect for both busy schedules and special occasions. Serve with crusty bread, fluffy rice, or roasted vegetables to soak up the luscious flavors of the vibrant tomato garlic base. Perfect for seafood lovers searching for an elegant yet easy-to-make dish, this recipe checks all the boxes for simplicity, flavor, and visual appeal.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces (6-8 oz each) monkfish fillets
• 3 tablespoons olive oil
• 1 large (finely diced) yellow onion
• 5 minced garlic cloves
• 1 can (28 oz) crushed tomatoes
• 1 cup dry white wine
• 0.5 cup fish or vegetable stock
• 0.25 teaspoon red pepper flakes
• 2 tablespoons (rinsed) capers
• 2 tablespoons (chopped) fresh parsley
• 1 zested and juiced lemon
• 1 teaspoon (adjust to taste) salt
• 0.5 teaspoon (freshly ground) black pepper

Directions

Step 1

Pat the monkfish fillets dry with paper towels and season both sides with salt and black pepper. Set aside.

Step 2

Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the monkfish fillets and sear for about 2 minutes per side until lightly golden. Remove the fillets from the skillet and set aside on a plate.

Step 3

In the same skillet, add the remaining 1 tablespoon of olive oil. Add the diced onion and cook for 3-4 minutes until softened.

Step 4

Stir in the minced garlic and red pepper flakes. Cook for 1 minute until fragrant.

Step 5

Pour in the dry white wine, scraping the bottom of the skillet to deglaze. Let the wine simmer for 2 minutes to reduce slightly.

Step 6

Add the crushed tomatoes and fish or vegetable stock to the skillet. Stir well to combine.

Step 7

Stir in the capers, lemon zest, and lemon juice. Season the sauce with salt and black pepper to taste.

Step 8

Bring the sauce to a simmer and reduce the heat to low. Return the monkfish fillets to the skillet, nestling them into the sauce.

Step 9

Cover the skillet and let the monkfish simmer gently in the tomato garlic sauce for 10-12 minutes, or until the fish is tender and cooked through (internal temperature should reach 145°F or 63°C).

Step 10

Garnish the dish with freshly chopped parsley before serving.

Step 11

Serve the monkfish in tomato garlic sauce hot, paired with crusty bread, steamed rice, or a side of roasted vegetables.

Nutrition Facts

Serving size	(2128.1g)

Amount per serving	% Daily Value*
Calories	1368.2

Total Fat 54.6g	0%
Saturated Fat 8.7g	0%
Polyunsaturated Fat 4.0g
Cholesterol 170mg	0%
Sodium 3534.1mg	0%
Total Carbohydrate 70.5g	0%
Dietary Fiber 16.0g	0%
Total Sugars 34.0g
Protein 109.8g	0%

Vitamin D 1360IU	0%
Calcium 281.0mg	0%
Iron 9.7mg	0%
Potassium 4500.3mg	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: 40.5%

Protein: 36.2%

Carbs: 23.3%