Basque Monkfish
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, yes, a proper monkfish recipe, 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 monkfish Spanish recipes, 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
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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.
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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.
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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.
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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.
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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.
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Sprinkle with some chopped parsley before to serve.