Monkfish pan-fry recipe

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  • Nut-free
  • healthy
Serves4
SkillEasy
Nutrition Per PortionRDA
Calories265 Kcal13%
Fat12 g17%
Saturated Fat4.5 g23%

Topped with breadcrumbs and cheese and served with garlicky chestnut mushrooms, these monkfish fillets make a quick, easy dinner.

Ingredients

  • 1tbsp olive oil
  • 1-2 cloves garlic, peeled and crushed
  • 125g (4oz) chestnut mushrooms, sliced
  • 2 monkfish fillets, about 275g (9oz) total weight
  • Salt and freshly ground black pepper
  • 1 small slice white bread, torn into small pieces, about 30g (1oz)
  • About 30g (1oz) Cheddar cheese, grated
  • 6 baby plum tomatoes, halved
  • 2 spring onions, trimmed and cut into short lengths
  • Chopped fresh parsley, optional

WEIGHT CONVERTER

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Method

  1. Set the grill to high. Heat oil in an ovenproof frying pan. Fry garlic and mushrooms for about 3 mins until softened.
  2. Push the mixture to one side of the pan, add the fish, skinned-side down, season and cook for 3 mins.
  3. Sprinkle fish with the bread and cheese, add the tomato and spring onion to the pan, then put it under the grill, not too near the heat source, for about 5 mins, until the crumbs and cheese are browned. Sprinkle with parsley, if liked. (Not suitable for freezing).
Top Tip for making Monkfish pan-fry

Woman's Weekly cookery editor Sue McMahon says: No need to turn the fish over in the pan, it doesn’t take long to cook.