CALORIE COUNT: 118 WITH BROCCOLI 133
This is one ugly fish—flat head, mottled skin, those weird whiskery filaments—but monkfish has much to recommend it. Chefs love it for its firm meat that can cope with strong flavors such as the garlic, fennel, and rosemary here. Once the head has been removed, the rest of the fish is the “tail”—boneless and chunky. Discard the pink membrane, which is tough once cooked (if your fishmonger hasn’t already removed it), and steep in your chosen flavors. Although monkfish was in danger in recent years, improved management has increased stocks again to sustainable levels.
A pile of steamed broccolini would be a good accompaniment.
Serves 2
10 ounces/300g monkfish
2 cloves garlic, thinly sliced
Salt and pepper
1 teaspoon olive oil
1/2 bulb fennel, thinly sliced
3 sprigs fresh rosemary
A generous handful of fresh curly parsley, chopped
Lemon wedges, for serving
Preheat the oven to 400°F. Slash the monkfish with a small, sharp knife and insert garlic slivers into the grooves. Season well. Lightly oil a roasting pan and place the fennel, rosemary, and fish in it, in that order. Roast uncovered for 15 to 20 minutes, till fish and fennel are cooked through. Serve with plenty of chopped parsley and lemon wedges.
NB
GARLIC IS WORTH ADDING TO ANY DISH—ITS ACTIVE INGREDIENT, ALLICIN, HELPS LOWER BLOOD PRESSURE, PROTECT CELLS, AND REDUCE FATTY DEPOSITS.1