Mediterranean 30 min

Spiced Monkfish Stew

Name: Spiced Monkfish Stew
Total time: 30 min
Yield: 2 servings
Cuisine: Mediterranean
Ingredients: 1.5 lbs monkfish tails, cut into 2-inch pieces; 3 tablespoons olive oil; 1 fennel bulb, thinly sliced; 4 cloves garlic, minced; 1 can (14 oz) crushed tomatoes; 1/2 cup dry white wine; 1 cup fish stock; 1 teaspoon smoked paprika; 1/2 teaspoon saffron in 2 tablespoons warm water; Pinch of cayenne; Fresh parsley and lemon zest for serving; Salt and pepper

seafoodgluten-freedairy-freehigh-protein

Ingredientsfor 2

320

Cal

38g

Protein

14g

Carbs

12g

Fat

11.5 lbs monkfish tails, cut into 2-inch pieces
23 tablespoons olive oil
31 fennel bulb, thinly sliced
44 cloves garlic, minced
51 can (14 oz) crushed tomatoes
61/2 cup dry white wine
71 cup fish stock
81 teaspoon smoked paprika
91/2 teaspoon saffron in 2 tablespoons warm water
10Pinch of cayenne
11Fresh parsley and lemon zest for serving
12Salt and pepper

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Instructions

1
Heat olive oil in a large skillet over medium heat. Cook fennel for 5 minutes until soft. Add garlic and smoked paprika. Cook 1 minute. Add white wine, let bubble 2 minutes. Add crushed tomatoes, fish stock, saffron water, and cayenne. Simmer 10 minutes.
2
Season monkfish with salt and pepper. Nestle pieces into the simmering sauce in a single layer. Cover and cook on medium-low for 10–12 minutes until fish is just cooked through and firm.
3
Taste and season the sauce. Monkfish is a firm, meaty fish that can absorb bold flavors. Garnish with parsley and lemon zest. Serve with crusty bread or over saffron rice.