HOLY MONKFISH

Name: HOLY MONKFISH
Cook time: 15 min
Total time: 15 min
Ingredients: 1 tbsp coconut oil; 1/2 red onion, finely diced; 1/2 courgette, trimmed and diced; 1/4 aubergine, trimmed and diced; 1 clove garlic, roughly chopped; 2 tsp smoked paprika; 2 tsp tomato puree; 1 x 200g fillet of monkfish, trimmed and chopped into chunks; 50g tinned kidney beans, drained and rinsed; 2 tbsp ground almonds; 2 tbsp chopped parsley, to serve - optional; Greens (such as spinach, kale, broccoli, mange tout or green beans), to serve

4 steps

Cook:15min

'How can he possibly make a stew in 15 minutes?' I hear you ask. Just because it's called a stew doesn't mean we have to sit around for hours waiting for it to cook, does it? The flavours are still there and the monkfish cooks super-quick, so 15 minutes is very doable... Enjoy!

Updated at: Thu, 17 Aug 2023 11:30:47 GMT

Nutrition balance score

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Ingredients

1 servings

1 Tbspcoconut oil

0.5red onion

0.5courgette

0.25aubergine

2 tspsmoked paprika

2 tsptomato puree

1 x 200gfillet of monkfish

trimmed and chopped into chunks

50gkidney beans

tinned, drained and rinsed

2 Tbspground almonds

2 Tbspparsley

chopped, to serve, optional

Greens

such as spinach, kale, broccoli, mange tout or green beans, to serve

Instructions

Step 1

Melt the coconut oil in a wok or large frying pan over a medium to high heat. Chuck in the onion, courgette, aubergine and garlic. Fry, stirring regularly, for 4-5 minutes until the diced vegetables are just softening.

Step 2

Sprinkle in the smoked paprika and add the tomato puree, the chunks of monkfish and the kidney beans. Continue to stir-fry for 1 minute before pouring in 150ml water.

Step 3

Bring the liquid to the boil and simmer for 2 minutes, or until you are sure the fish is cooked through. This can be tested by pulling out one of the thickest pieces and cutting it in half to make sure it has turned from raw, pale flesh to cooked bright white.

Step 4

When you are happy that the fish is cooked through, turn off the heat and stir in the ground almonds and chopped parsley, if using.