Mediterranean Monkfish Tail Fillet

Name: Mediterranean Monkfish Tail Fillet
Total time: 40 min
Yield: 4
Cuisine: Mediterranean
Ingredients: 1 red Bell pepper (deseeded and chopped); 1 yellow Bell pepper (deseeded and chopped); 2 cloves garlic cloves (finely chopped); 2 red chili peppers (deseeded and finely chopped); 28 ozs Monkfish (cut into large pieces); 0.5 cup white wine; 2 Tbsps Sage (roughly chopped); 12 cherry tomatoes; 1 lemon (juiced); 8 black Olives

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Health Score:

9,3 / 10

Difficulty:

moderate

Difficulty

Preparation:

40 min.

Preparation

Ingredients

for

servings

Ingredients: 1 red Bell pepper (deseeded and chopped); 1 yellow Bell pepper (deseeded and chopped); 2 cloves garlic cloves (finely chopped); 2 red chili peppers (deseeded and finely chopped); 28 ozs Monkfish (cut into large pieces); ½ cup white wine; 2 Tbsps Sage (roughly chopped); 12 cherry tomatoes; 1 lemon (juiced); 8 black Olives

How healthy are the main ingredients?

garlic clove Sage tomato lemon Olive

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Preparation steps

Heat 2 tablespoons of the oil in a small pan and gently cook the red bell pepper until soft. Season with salt and pepper, pass through a fine sieve and set aside.

Repeat this process with the yellow pepper.

Heat the oven to 200ºC (180º fan) 400ºF, gas 6. Heat the remaining oil in an ovenproof frying pan (skillet) and gently cook the garlic and chilli for 2 minutes.

Add the fish to the pan, lightly sear on all sides then pour over the wine and season with salt and freshly ground black pepper.

Add the sage and tomatoes to the pan, baste in the juices then place the pan in the oven and roast for 10-15 minutes or until the fish is coked through. Baste the fish twice during the cooking.

Squeeze the lemon juice over the fish and serve on warmed plates with the olives alongside and the lemon juice squeezed over.