Grilled or roasted monkfish with black olive sauce & lemon mash
Monkfish is a lovely meaty fish to cook. However, it does contain a lot of milky juices. This can sometimes be a pain because they tend to come out during cooking, so instead of roasting, grilling or frying, you end up almost boiling the fish in its own juices. So what I tend to do to stop this is season the fish with salt about an hour before cooking. This draws out any excess moisture – then I just pat it dry and get cooking. If you want to grill your monkfish, ask your fishmonger to butterfly the fillets for you.
Estimated Nutrition (whole recipe, rough)
Counts 13 of 14 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Rosemary | 1 tsp dried (1.2g) | 4 |
| Olive | 1 large (4g) | 4 |
| Garlic | 1 clove (3g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Marjoram | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- sea salt
- zest of plus a little juice 2 lemons
- 1 sprig fresh rosemary, leaves picked
- 4 x 200 g monkish fillets, from
- , ask your fishmonger
- olive oil
- 2 bunches rocket, washed and drained
- 2 large handfuls black olives, stoned and very roughly chopped
- ½ fresh red chilli, deseeded and finely chopped
- 1 small handful fresh herbs (basil, marjoram and parsley), finely chopped
- 1 heart celery, yellow leaves chopped
- 1 clove garlic, peeled and finely chopped
- juice of 1 lemon
- freshly ground black pepper
- 2 lugs extra virgin olive oil
- balsamic vinegar
- 1 kg floury potatoes
- sea salt
- freshly ground black pepper
- extra virgin olive oil
- milk
- juice of 1 lemon