Monkfish in Tomato and Wine Sauce (Rape a la Marinera)
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Ingredients
- 500 g monkfish tail, cut into chunks
- 1 onion, finely chopped
- 3 garlic cloves
- 3 ripe tomatoes, finely chopped
- 150 ml white wine
- 200 ml fish stock
- 2 tbsp flat-leaf parsley, chopped
- 2 tbsp olive oil
Nutrition (per serving)
- Calories
- 218 kcal
- Protein
- 19.8 g
- Carbohydrate
- 6.5 g
- of which sugars
- 4.4 g
- Fat
- 8.9 g
- of which saturates
- 1.4 g
- Fibre
- 1.6 g
- Salt
- 0.47 g
Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.
Method
- 1
Heat the olive oil in a large pan and soften the onion and garlic for 6 minutes.
- 2
Stir in the tomatoes and cook for 5 minutes until pulpy, then pour in the wine and let it bubble for 2 minutes.
- 3
Add the fish stock and simmer for 5 minutes, then season the monkfish and nestle it into the sauce.
- 4
Cover and simmer gently for 8-10 minutes until the fish is opaque and cooked through.
- 5
Scatter with parsley and serve hot with crusty bread or rice.
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