Roast monkfish with olives and capers recipe

I absolutely adore monkfish (it’s a very ugly fish but totally delicious). In this super-quick and easy recipe the monkfish is nicely filling and the sauce lovely and light.

Ingredients

  Metric  Cups  Imperial 

• 4 175g monkfish fillets
• 1 Lime (zest and juice of)
• 1 Garlic clove, peeled and finely chopped
• 1 tbsp Olive oil
• 1 pinch Dried chilli flakes (red pepper flakes), plus extra for sprinkling
• 1 pinch Freshly ground black pepper
• 4 tbsp Low-fat natural yoghurt
• 25 g Pitted black olives, roughly chopped
• 1 tbsp Capers, rinsed and chopped
• 2 tbsp Fresh parsley, chopped
• 4 Lime wedges, to serve

• 4 175g monkfish fillets
• 1 Lime (zest and juice of)
• 1 Garlic clove, peeled and finely chopped
• 1 tbsp Olive oil
• 1 pinch Dried chilli flakes (red pepper flakes), plus extra for sprinkling
• 1 pinch Freshly ground black pepper
• 4 tbsp Low-fat natural yoghurt
• 0.9 oz Pitted black olives, roughly chopped
• 1 tbsp Capers, rinsed and chopped
• 2 tbsp Fresh parsley, chopped
• 4 Lime wedges, to serve

• 4 175g monkfish fillets
• 1 Lime (zest and juice of)
• 1 Garlic clove, peeled and finely chopped
• 1 tbsp Olive oil
• 1 pinch Dried chilli flakes (red pepper flakes), plus extra for sprinkling
• 1 pinch Freshly ground black pepper
• 4 tbsp Low-fat natural yoghurt
• 0.9 oz Pitted black olives, roughly chopped
• 1 tbsp Capers, rinsed and chopped
• 2 tbsp Fresh parsley, chopped
• 4 Lime wedges, to serve

Details

• Cuisine: British
• Recipe Type: Main
• Difficulty: Easy
• Preparation Time: 10 mins
• Cooking Time: 20 mins
• Serves: 4

Step-by-step

1. Preheat the oven to 190°C/375°F/Gas mark 5.
2. Prepare the monkfish by pulling away any whitish membrane from the flesh. Place in a roasting tin and sprinkle with the lime zest and juice, garlic, olive oil, dried chilli flakes (red pepper flakes) and black pepper. Roast for 20 minutes until the fish is cooked through.
3. Meanwhile, mix together the yoghurt, olives, capers and parsley and season with freshly ground black pepper to taste.
4. Serve the fish with the dressing on the side, sprinkled with a few dried chilli flakes (red pepper flakes), and accompanied with a big green salad and lime wedges to serve.

By Sally Bee

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