I seldom cook typical Spanish dishes, it’s not because I do not like them, rather because I’m very bad at it … ok, the most of the times :p! When I was little and had the opportunity to learn from my mother, I preferred to devote myself to desserts.
When I moved from home, once independent and far from the homeland, I tried to cook some typical delicacy, but the truth is that with a lot of disappointments. I have tried to make paella twice, and both of the times it was not very tasty or the rice end up been hard; other classic from Valencia, baked rice with chickpeas and pork, it was tasteless and I have to admit I haven’t been brave enough to try many other classic dishes.
As for fish dishes, looks like I am much better 🙂 Also I try to make them on weekends so I have more time and I am feeling relaxed about lunch. This Basque Hake is one of my specialities. It is rich on flavour and even I make the fish stock! Give it a try, you will end up licking the plate! Although of course I had to twist a little bit the recipe and I replaced the hake with the monkfish, even more delicious :).
Monkfish is a great source of complete protein. Protein is involved in so many body functions, building and repairing muscle, growing, repairing or replacing tissue. Fish is also a good source of iodine, which help to regulate your metabolic rate. Green peas are loaded with antioxidants and anti-inflammatory nutrients. They are also high in iron and fibre.
I would love to see all your beautiful fish dishes, so please tag a photo of them on Instagram #healthyforkful so I can see how tasty they are!
Delicious fish dish for a special summer lunch. Prepare it in your next summer lunch and your guest will be so happy!
- Fish bones
- prawn heads
- 1/2 onion peeled
- 1 carrot peeled
- 1/2 leek roughly chopped
- 400-500 g monkfish tails (any other white fish works as well)
- 1 tablespoon rice flour or corn flour
- extra virgin olive oil
- 1/2 sweet onion thinly sliced
- 1 garlic clove peeled
- 6 prawns head removed and unpeeled
- 8 clams
- a handful parsley chopped
- 100 g green peas frozen
- 125 ml white wine
- 125 ml fish stock
Make the fish stock by putting the fish bones, prawn heads, 1/2 onion, carrot and leed in a saucepan. Cover with cold water and bring to boil. Reduce heat and let it simmer 30 minutes.
Sieve and reserve stock for later.
Dry the monkfish tails with a kitchen tissue. If they don't fit into the pan, you can cut it in half. Flour the fish and reserve.
Heat a little bit of oil in a pan, add the floured fish and let them get golden all around. Remove from the pan and reserve.
Reduce the heat. Add more oil to the pan and sauté sliced onion and garlic, about 5 minutes. Add clams, prawns and white wine. Let it boil a couple of minutes until alcohol evaporates.
Add monkfish, green peas and fish stock and let it cook for 15-20 minutes, until the sauce has thickened a bit and the fish is cook throw.
Sprinkle with some chopped parsley before to serve.