Pasta with Monkfish and Prawns and Tomato Sauce

Dive into the vibrant flavors of the sea with this irresistible Pasta with Monkfish and Prawns in Tomato Sauce, a perfect harmony of fresh seafood and rich Mediterranean ingredients. Tender monkfish fillet and succulent prawns are gently sautéed and enveloped in a robust tomato sauce infused with garlic, chili flakes, and aromatic oregano. A splash of dry white wine and a hint of lemon zest elevate this dish with a bright, tangy finish, while fresh basil adds a fragrant herbal touch. Tossed with al dente linguine or spaghetti, this simple yet elegant recipe is a true coastal classic, perfect for weeknight dinners or special occasions. Ready in just 45 minutes, it’s a surefire way to impress with minimal effort. Serve it piping hot with a drizzle of olive oil and a side of crusty bread for an unforgettable meal.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 400 grams monkfish fillet
• 200 grams raw prawns (peeled and deveined)
• 400 grams pasta (such as linguine or spaghetti)
• 3 tablespoons olive oil
• 3 garlic cloves
• 1 onion
• 400 grams canned chopped tomatoes
• 100 milliliters dry white wine
• 100 milliliters fish stock or water
• 1 teaspoon chili flakes
• 1 teaspoon dried oregano
• 10 fresh basil leaves
• 0 to taste salt
• 0 to taste black pepper
• 1 teaspoon lemon zest

Directions

Step 1

Cook the pasta in a large pot of salted boiling water according to package instructions until al dente. Reserve 1 cup of pasta cooking water before draining.

Step 2

While the pasta cooks, heat 2 tablespoons of olive oil in a large skillet over medium heat.

Step 3

Dice the garlic and onion finely. Add them to the skillet and sauté for 2-3 minutes until softened and fragrant.

Step 4

Stir in the chili flakes and dried oregano, cooking for another minute.

Step 5

Add the white wine and let it simmer for 2 minutes, allowing the alcohol to evaporate.

Step 6

Pour in the chopped tomatoes and fish stock (or water). Season with a pinch of salt and black pepper. Stir well and allow the sauce to simmer gently for 10 minutes.

Step 7

While the sauce simmers, cut the monkfish into bite-sized pieces, about 1-inch cubes.

Step 8

Pat the monkfish dry with a paper towel and season lightly with salt and pepper.

Step 9

In a separate small skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the monkfish and prawns, cooking for 3-4 minutes until just opaque and cooked through. Remove from heat and set aside.

Step 10

Once the tomato sauce has thickened slightly, add the cooked monkfish and prawns to the skillet. Stir gently to combine, ensuring the seafood is evenly coated in the sauce.

Step 11

Taste the sauce and adjust seasoning with additional salt or pepper if needed. Add the lemon zest for brightness.

Step 12

Toss the drained pasta directly into the skillet with the sauce, adding a splash of the reserved pasta cooking water if the sauce needs thinning. Stir gently to coat the pasta in the sauce.

Step 13

Serve the pasta hot, garnished with fresh basil leaves and a drizzle of extra virgin olive oil, if desired.

Nutrition Facts

Serving size	(2159.2g)

Amount per serving	% Daily Value*
Calories	1920.1

Total Fat 57.2g	0%
Saturated Fat 8.7g	0%
Polyunsaturated Fat 4.0g
Cholesterol 482.2mg	0%
Sodium 3578.9mg	0%
Total Carbohydrate 176.2g	0%
Dietary Fiber 30.8g	0%
Total Sugars 19.6g
Protein 154.0g	0%

Vitamin D 800IU	0%
Calcium 965.0mg	0%
Iron 26.3mg	0%
Potassium 4616.7mg	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: 28.0%

Protein: 33.6%

Carbs: 38.4%