Monkfish tails work particularly well in this simple bake, as the meaty flesh holds together well during cooking. If not available, both gurnard and sea bass would be good substitutes. Andy Waters makes an easy tomato, courgette and pepper sauce, which the fish is then baked in before serving.

 30 minutes

Ingredients

Monkfish tails

  • 4 monkfish tail, approximately 200g each
  • 4 garlic cloves, halved
  • 50ml of olive oil
  • 4 slices of thick-sliced Parma ham

Tomato sauce

  • 1 400g tin of chopped tomato
  • 1 onion, sliced
  • 2 garlic cloves, sliced
  • 2 courgettes, sliced
  • 2 red peppers, sliced
  • 1 bay leaf
  • 3 sprigs of thyme
  • 200ml of water
  • sea salt
  • ground black pepper
  • 100ml of olive oil

Garnish

  • 1 handful of fresh parsley, chopped

Method

1
For the sauce, place an ovenproof dish over a medium heat and add 100ml of olive oil. Once the oil is hot (but not burning), add the slices of onion and garlic and allow to sweat for 2-3 minutes
  • 1 onion
  • 2 garlic cloves
  • 100ml of olive oil
2
Add the courgettes and peppers and cook for a further 3 minutes
  • 2 courgettes
  • 2 red peppers
3
Add the tomatoes and juice, the herbs and water. Bring to the boil and then turn down the heat, leave to gently simmer for 5 minutes. Season with salt and pepper to taste and remove from the heat
  • 1 400g tin of chopped tomato
  • 3 sprigs of thyme
  • 1 bay leaf
  • sea salt
  • ground black pepper
  • 200ml of water
4

Stud the monkfish tails with the halved garlic cloves, then wrap in Parma ham. Lay the monkfish tails on top of the sauce and spoon over some of the sauce. Pour 50ml of olive oil over the monkfish and cook in a preheated oven set to 180°C/gas mark 4 for 15 minutes

  • 4 monkfish tail
  • 4 garlic cloves
  • 50ml of olive oil
  • 4 slices of thick-sliced Parma ham
5

Remove the dish from the oven, carve the fish, scatter fresh parsley over the top and serve immediately

  • 1 handful of fresh parsley

 

Recipe From Great British Chefs

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