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🍽️ Pan-seared Monkfish with Peppers

504 kcal · 30 min · 4 servings

Ingredients

• Pepper bell peppers (1 red, yellow and green each)
• 5 tbsp olive oil
• 1 bulb fennel
• 1 tbsp butter
• 200 ml fish stock (from the jar)
• 125 ml white wine
• 1 tbsp balsamic vinegar
• 1 pinch paprika powder
• 1 pinch saffron powder
• 700 g monkfish fillet (4 portions, kitchen-ready)
• 2 tbsp lemon juice
• salt
• pepper (from the mill)
• 1 sprig rosemary
• 125 g whipping cream
• rosemary (for garnish)

Instructions

1. 1. Wash the bell peppers thoroughly.
2. 2. Remove the stems and seeds.
3. 3. Cut the peppers lengthwise into four strips.
4. 4. Remove all white inner membranes.
5. 5. Place the pepper strips skin-side up on a baking sheet.
6. 6. Brush the peppers with about two tablespoons of oil.
7. 7. Preheat the oven to 225 degrees.
8. 8. Place the tray in the center of the oven.
9. 9. Bake the peppers until the skin is brown and wrinkled.
10. 10. Remove the peppers from the oven.
11. 11. Cover them with a damp kitchen towel.
12. 12. Let the peppers cool down slightly.
13. 13. Peel off the browned skin.
14. 14. Cut the flesh into rough chunks.
15. 15. Turn the oven down to 80 degrees.
16. 16. Wash the fennel thoroughly.
17. 17. Remove the tough stalks and the hard base.
18. 18. Chop the fennel finely.
19. 19. Heat a pan with one tablespoon of butter.
20. 20. Sauté the fennel briefly in it.
21. 21. Pour in the stock and the wine.
22. 22. Reduce the liquid to about 125 milliliters.
23. 23. Add the vinegar, paprika powder, and saffron.
24. 24. Let the sauce simmer briefly.
25. 25. Puree the sauce until smooth.
26. 26. Stir in the cream.
27. 27. Season the sauce with salt and pepper.
28. 28. Drizzle lemon juice over the monkfish fillet.
29. 29. Season the fish with salt and pepper.
30. 30. Heat the remaining oil in a pan.
31. 31. Pan-fry the fish gently for about four minutes on each side.
32. 32. Add the pepper chunks and the rosemary sprig.
33. 33. Sauté everything briefly together.
34. 34. Season the pan with salt and pepper.
35. 35. Place the pan in the oven (100 degrees, center).
36. 36. Bake the fish for another 15 minutes.
37. 37. Heat the sauce before serving.
38. 38. Whisk the sauce briefly with a hand blender.
39. 39. Warm the serving plates.
40. 40. Place the monkfish on the plates.
41. 41. Add the pepper vegetables.
42. 42. Pour the sauce over it.
43. 43. Garnish the dish with rosemary.

Nutrition per serving

• kcal: 504
• Protein: 33 g · Fett/Fat: 37 g · Carbs: 11 g