Monkfish Bourdeto with Tomato and Chilli
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Ingredients
- 600 g monkfish tail, cut into chunks
- 1 onion
- 3 garlic cloves
- 2 tsp sweet paprika
- 1 tsp dried chilli flakes
- 400 g tinned chopped tomatoes
- 4 tbsp olive oil
- 15 g flat-leaf parsley
Nutrition (per serving)
- Calories
- 281 kcal
- Protein
- 23.9 g
- Carbohydrate
- 7.4 g
- of which sugars
- 5.5 g
- Fat
- 16.3 g
- of which saturates
- 2.5 g
- Fibre
- 2.3 g
- Salt
- 0.10 g
Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.
Method
- 1
Finely chop the onion and crush the garlic.
- 2
Warm the olive oil in a wide pan and soften the onion for 6 minutes, then add the garlic, sweet paprika and chilli flakes and cook for 1 minute.
- 3
Stir in the tinned chopped tomatoes and 100ml water. Season well and simmer for 12 minutes until thickened.
- 4
Add the monkfish chunks, cover and simmer gently for 8 to 10 minutes until the fish is cooked through and opaque.
- 5
Scatter with chopped parsley and serve hot.
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