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🥗 Pan-fried Monkfish on Fresh Mint and Tomato Salad

331 kcal · 30 min · 4 servings

Ingredients

• 800 g cherry tomatoes
• 4 spring onions
• 2 tbsp white balsamic vinegar
• 1 tbsp lemon juice
• 7 tbsp olive oil
• 1 pinch sugar
• salt
• pepper (from the mill)
• 2 sprigs mint
• 600 g monkfish fillet (ready for cooking)
• 2 tbsp flour

Instructions

1. 1. Wash the tomatoes thoroughly.
2. 2. Cut the tomatoes in half and remove the hard core.
3. 3. Wash the spring onions and trim off the dry ends.
4. 4. Slice the spring onions into thin rings.
5. 5. Add the spring onion rings to the halved tomatoes in a bowl.
6. 6. Whisk the vinegar with the lemon juice and four tablespoons of oil.
7. 7. Season the dressing mixture with sugar, salt, and pepper.
8. 8. Pour the dressing over the tomatoes and onions.
9. 9. Let the salad sit for a moment to let the flavors meld.
10. 10. Pluck the mint leaves from the stems.
11. 11. Finely chop half of the mint leaves.
12. 12. Rinse the monkfish under running water.
13. 13. Pat the fish dry with a kitchen towel.
14. 14. Cut the monkfish into twelve roughly equal slices.
15. 15. Season the fish slices with salt and pepper.
16. 16. Coat the fish slices in flour until lightly covered.
17. 17. Heat the remaining oil in a frying pan.
18. 18. Fry the fish slices for two to three minutes on each side until golden brown.
19. 19. Set aside the chopped mint.
20. 20. Add the remaining whole mint leaves to the finished salad.
21. 21. Taste the salad one last time and adjust seasoning if needed.
22. 22. Divide the salad among the plates.
23. 23. Place the fried monkfish slices on top of the salad.
24. 24. Garnish the dish with the remaining mint leaves.
25. 25. Serve the monkfish immediately while warm.

Nutrition per serving

• kcal: 331
• Protein: 25 g · Fett/Fat: 19 g · Carbs: 14 g