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🍽️ Monkfish with Mediterranean Vegetables

290 kcal · 30 min · 4 portions

Ingrédients

• 800 g Monkfish fillet
• 300 g Cherry tomatoes
• 1 Red bell pepper
• 1 Yellow bell pepper
• 2 Sprigs Sage
• 200 ml Fish broth
• Salt
• Pepper
• 4 tbsp Olive oil
• Chili flakes

Préparation

1. 1. Rinse the monkfish fillets under cold running water.
2. 2. Pat the fillets dry with a kitchen towel.
3. 3. Cut the fillets into 8 equal-sized pieces.
4. 4. Wash the tomatoes.
5. 5. Peel the bell peppers.
6. 6. Remove the seeds and stems from the peppers.
7. 7. Cut the peppers into coarse pieces.
8. 8. Wash the sage leaves.
9. 9. Shake the sage leaves dry.
10. 10. Chop the sage leaves coarsely.
11. 11. Place the tomatoes, pepper pieces, sage, and broth into a baking dish.
12. 12. Place the fish pieces on top of the vegetables.
13. 13. Drizzle olive oil over the fish.
14. 14. Season the dish with salt and pepper.
15. 15. Sprinkle chili flakes over it.
16. 16. Preheat the oven to 200 °C (180 °C with fan or gas mark 3).
17. 17. Place the baking dish in the oven.
18. 18. Bake the dish for 15 to 20 minutes.
19. 19. Pour some cooking liquid over the fish occasionally.

Nutrition par portion

• kcal: 290
• Protein: 35 g · Fett/Fat: 12 g · Carbs: 8 g