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monkfish-stew-recipe

Monkfish Stew Recipe

A hearty and flavorful monkfish stew perfect for a cozy dinner.
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Prep Time 15 mins
Cook Time 45 mins
Total Time 1 hr
Course Main Course
Cuisine Mediterranean
Servings 4 servings
Calories 300 kcal

Equipment

  • Large pot
  • Knife
  • Cutting board
  • Wooden Spoon

Ingredients:  

Main Ingredients

  • 1 lb Monkfish fillets cut into chunks
  • 2 tbsp Olive oil
  • 1 Onion chopped
  • 2 cloves Garlic minced
  • 1 can Diced tomatoes (14.5 oz)
  • 1 cup Fish stock
  • 1 cup White wine
  • 1 tsp Paprika
  • 1 tsp Salt
  • 1/2 tsp Black pepper
  • 1 Bay leaf
  • 1 Red bell pepper chopped
  • 1 Zucchini chopped
  • 1/4 cup Fresh parsley chopped

Instructions: 

  • Heat olive oil in a large pot over medium heat.
  • Add the chopped onion and cook until translucent.
  • Add minced garlic and cook for another minute.
  • Stir in the diced tomatoes, fish stock, white wine, paprika, salt, black pepper, and bay leaf. Bring to a simmer.
  • Add the chopped red bell pepper and zucchini. Simmer for 15 minutes.
  • Add the monkfish chunks and simmer for another 10-15 minutes, until the fish is cooked through.
  • Remove the bay leaf, sprinkle with fresh parsley, and serve hot.

Notes:

This stew pairs well with crusty bread or a side of rice.

Nutrition value:

Calories: 300kcalCarbohydrates: 15gProtein: 25gFat: 12gSaturated Fat: 2gCholesterol: 70mgSodium: 800mgPotassium: 900mgFiber: 4gSugar: 6gVitamin A: 500IUVitamin C: 60mgCalcium: 80mgIron: 3mg

Keywords:

Keyword Monkfish, Seafood, Stew
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