monkfish with tomatoMonkfish with Tomato Coulis

Delicious monk fish with tomato coulis that is easy to prepare and gluten free

This is well flavored dish perfect with summertime eating and enjoy with a glass or two of chilled, fruity wine.
Monkfish with Tomato Coulis (4 servings)
Monkfish with Tomato Coulis Ingredients
  • 300 ml / 2 tbsp olive oil
  • finely grated rind and juice of 1 lime
  • 300 ml / 2 tbsp chopped fresh mixed herbs
  • 50 ml / 1 tsp gluten free Dijon mustard
  • 4 skinless, boneless, monkfish fillet
  • salt and ground pepper
  • fresh herbs sprigs, to garnish

For the tomato coulis

  • 4 plum tomatoes, peeled and chopped
  • 1 garlic clove, chopped
  • 15 ml / 1 tbsp olive oil
  • 15 ml / 1 tbsp tomato puree
  • 30 ml / 2 tbsp fresh oregano
  • 5 ml / 1 tsp light soft brown sugar
  Monkfish with Tomato Coulis Nutritional Information (Per Portion

 

Energy          - 210 Kcals/821 kJ
Fat, Total      - 12.3g
saturated fat   - 1.8g
Protein           -  20.75
Carbohydrate - 4.72 g
Fiber               - 1 g


 

 


 
Marinated Monkfish with Tomato Coulis

1. Place the oil and lime rind and juice, herbs and salt and pepper in a small bowl and whisk together until thoroughly mixed.

2. Place the monkfish fillets in a shallow, non metalic container and pour over the lime mixture.  Turn the fish several times in the marinade to coat it.  Cover and chill for 1-2 hours.

3. Meanwhile, make the coulis.  Place all coulis ingredients in a food processor and process until smooth.  Season to taste, then cover and chill it for later use.

4. Preheat the oven to 180 degree C / 350 degree F / Gas 4.  Using the a fish slice, place each fish fillet on a sheet of greaseproof paper big enough to hold in a parcel.

5. Spoon a little marinade over each piece of fish.  Gather the paper loosely over the fish and fold over the edges to secure the parcel tightly.  Place on a baking sheet.  Bake fo r20 - 30 minutes until the fish fillets are cooked, tender and just beginning to flake.

6. Carefully unwrap the parcels and serve the fish fillets immediately with a little chilled coulis served alongside, garnished with a few fresh herb sprigs.

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