| Prep: 30 mins | Cook: 45 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 492 | 28g | 10g | 22g |
| sugars | fibre | protein | salt |
| 10g | 6g | 46g | 0.9g |
Why I Love Irish Monkfish Garden
I distinctly remember the first time I made this phenomenal Monkfish Garden, a delightful fusion of Irish culinary heritage and my Californian gusto for fresh, vibrant produce. It was a chilly afternoon, as best as it can be in sunny California. I was looking for a way to bring a bit of hearty Irish comfort into my health-conscious West Coast kitchen while employing the bounty of my homegrown garden of vegetables.
A Nod to Traditional Irish Fare
The beauty of this recipe lies in how it honours the Irish love for seafood, specifically a resilient species like monkfish, known for its firm texture and mildly sweet flavour. Securing inspiration from the award-winning Irish chef Darina Allen, my Monkfish Garden recipe combines the earthy wholesomeness of this fish with a medley of vibrant, nutritious vegetables.
West Coast Influences and Perfect Paring Suggestions
Naturally, given my California upbringing, I also wanted it to mirror the West Coast health-conscious approach to eating. The inclusion of ingredients like fresh tomatoes, zucchinis, bell peppers, and baby spinach not only adds color and variety but also complements the deep flavour of monkfish. I recommend serving it over a bed of steamed quinoa or simply with a side of crusty sourdough bread for that perfect comfort food feel.
But what truly brings this dish to a whole new level is the white wine sauce. Being raised near the wine valleys, I have a particular fondness for these elegant flavours. In this recipe, I’ve used the wine to deglaze the pan after sautéing the monkfish, marrying the fish’s flavours with the freshness of the chopped herbs and vegetables.
It’s hard not to draw comparisons to the Italian dish, Cioppino, with its robust seafood character and use of fresh herbs. You might even pair Monkfish Garden with a crisp, minerally white wine like a good Vermentino or an assertive Sauvignon Blanc to help bring out the dish’s stunning flavours.
Embracing Comfort Food That Feeds Your Soul
As someone who strives to balance comfort and health in the kitchen, creating and perfecting dishes like Monkfish Garden is incredibly rewarding. As the mother of three, instilling love for nutrient-rich, joyously colourful plates is integral. As they help me chop and sauté the bell peppers, and zestfully add the heavy cream, I can’t help but think about the rich experiences they are getting at such a young age where healthy food is delicious and fun!
In essence, this Monkfish Garden sits at the crossroads of traditional Irish flare and Californian freshness, bringing comfort to your table in a healthy, vibrant and absolutely delectable way.
What You’ll Need
- 2.2 pounds of monkfish fillets
- 1/4 cup of extra-virgin olive oil
- 1 tablespoon of unsalted butter
- Salt to taste
- Black pepper to taste
- 2 medium-sized onions, finely chopped
- 4 cloves of garlic, minced
- 2 cups of white wine
- 1.6 pounds of fresh tomatoes, diced
- 1/2 cup of heavy cream
- 1 bunch of fresh parsley, chopped
- 1 bunch of fresh basil, chopped
- 1 bunch of fresh chives, chopped
- 4 medium zucchinis, thinly sliced
- 2 red bell peppers, diced
- 1/4 pound of fresh baby spinach
Method
Step One
Wash the monkfish fillets under cold running water. Pat them dry with a paper towel, then season with salt and black pepper evenly on both sides.
Step Two
Heat the extra-virgin olive oil and unsalted butter in a large pan over medium heat. Add the monkfish fillets in the pan and cook until they’re golden brown on each side. Once done, remove from the pan and set them aside.
Step Three
In the same pan, sauté the finely chopped onions until translucent, then add minced garlic and cook until fragrant.
Step Four
Pour the white wine into the pan with the onions and garlic. Cook until the wine has reduced by half.
Step Five
Add diced tomatoes to the pan. Cook until they soften and release their juice, then pour in the heavy cream and mix well.
Step Six
Return the monkfish to the pan, reduce the heat to low and cover. Let it simmer for about 10 minutes or until the fish is cooked through.
Step Seven
In the meantime, prepare the garden vegetables. Heat a little extra olive oil in another pan, add thinly sliced zucchinis and diced red bell pepper. Sauté until they’re just beginning to soften.
Step Eight
Add the fresh baby spinach and continue to cook just until the spinach has wilted.
Step Nine
When the monkfish is done, sprinkle chopped parsley, basil and chives over the fish. Transfer the sautéed vegetables to the pan, mixing them gently with the fish and sauce.
Step Ten
Serve the Monkfish Garden hot from the pan, ensure to include the creamy sauce and variety of vegetables. Enjoy this nutritious and delicious dish.
