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🍽️ Monkfish with Tomato and Caper Sauce

240 kcal · 30 min · 4 servings

Ingredients

• 14 yellow cherry tomatoes
• 25 g capers (jar)
• 1 shallot
• 4 sprigs parsley
• 0.5 lemon
• 0.5 orange
• 275 g monkfish fillet
• 1 tsp coriander seeds
• 5 black peppercorns
• 2 tbsp olive oil
• salt
• 125 ml white wine (or fish stock)
• pepper

Instructions

1. 1. Rinse the tomatoes under cold running water.
2. 2. Cut the tomatoes in half.
3. 3. Squeeze the seeds out of the tomato halves.
4. 4. Drain the capers in a sieve.
5. 5. Roughly chop the capers with a knife.
6. 6. Peel the shallot.
7. 7. Mince the shallot very finely.
8. 8. Wash the parsley.
9. 9. Shake the parsley dry.
10. 10. Pick the parsley leaves off the stems.
11. 11. Roughly chop the parsley leaves.
12. 12. Squeeze the juice from the lemon.
13. 13. Squeeze the juice from the orange.
14. 14. Rinse the monkfish under cold water.
15. 15. Pat the fish dry with kitchen paper.
16. 16. Cut the fish into slices with a thickness of two centimeters.
17. 17. Place the fish slices on a work surface.
18. 18. Cover the slices with cling film.
19. 19. Flatten the slices with a meat mallet.
20. 20. Put the coriander seeds into a mortar.
21. 21. Add the peppercorns to the mortar.
22. 22. Crush the spices coarsely with the pestle.
23. 23. Coat the fish slices in the ground spices.
24. 24. Pour the oil into a non-stick pan.
25. 25. Heat the oil in the pan on high heat.
26. 26. Place the fish slices in the hot pan.
27. 27. Fry the fish slices for one minute on one side.
28. 28. Turn the fish slices over.
29. 29. Fry the fish slices for one minute on the other side.
30. 30. Remove the fish slices from the pan.
31. 31. Season the fish with salt to taste.
32. 32. Drizzle some lemon juice over the fish.
33. 33. Add the prepared tomatoes to the pan.
34. 34. Add the chopped shallot to the pan.
35. 35. Sauté the tomatoes and shallot for thirty seconds.
36. 36. Stir constantly.
37. 37. Add fifty milliliters of orange juice to the pan.
38. 38. Add the white wine to the pan.
39. 39. Stir the liquids well.
40. 40. Add the capers to the pan.
41. 41. Bring the sauce to a boil.
42. 42. Boil the sauce on high heat for three minutes.
43. 43. Return the fish slices to the pan.
44. 44. Add the chopped parsley to the pan.
45. 45. Heat the fish and sauce briefly.
46. 46. Season the sauce with salt and pepper.
47. 47. Serve the dish immediately.

Nutrition per serving

• kcal: 240
• Protein: 22 g · Fett/Fat: 12 g · Carbs: 6 g