Monkfish recipe


Make Cheesy Baked Courgettes First:


Monkfish Prep

Line a plate with kitchen towel and add the monkfish fillets. Cover the fillets with another layer of kitchen towel and put the plate in the fridge until ready to cook the monkfish.


Make Sauce

Peel and finely slice the red onion.


Add oil to a large frying pan (one that has a lid) and heat to a medium temperature. Once hot, add the sliced onions and cook for 5 minutes.


Peel and finely chop the garlic clove. Pick the leaves from the thyme and finely chop them.


Add the chopped garlic and thyme to the softened onions and cook for 2 minutes. Add the fish stock and tin tomatoes and simmer for 10 minutes until the sauce has reduced and thickened.


Stir through the butter beans, crème fraiche and squeeze half a lemon. Taste and season the sauce with salt and pepper.


Cook Monkfish

Lightly season the monkfish fillets and add to the butter bean sauce. Put the lid on and simmer the monkfish fillets for 8 minutes until they are cooked through.


Cook Asparagus

Squeeze half a lemon into a bowl and drizzle in ½ tsp on honey. Whisk to combine the ingredients.


Remove the woody end of the asparagus and add them to a mixing bowl. Season the asparagus with salt and paper and drizzle with olive oil


Heat a griddle pan to a high heat and once hot, add the asparagus. Griddle for 2-3 minutes until the spears have slightly charred.


Pour over the lemon and honey mix and serve on the side of the monkfish dish.


Cheesy Baked Courgettes

Heat oven to 190C.


In a mixing bowl, combine the breadcrumbs, ricotta, grated cheddar, oregano, sun-dried tomatoes and season with salt and pepper.


Slice the courgette in half length-ways and scrape out the seeds.


Fill both courgette halves with the breadcrumb mix. Add to a flat baking tray and drizzle with olive oil.


Bake in the oven for 30 minutes, until the courgettes are cooked and the breadcrumb mix has browned on the top.


Thanks to Ali Pumfrey Chef for the delicious recipe 



  • 400g Monkfish Tail Fillets 

  • 1 Red Onion

  • 1 Large Garlic Clove

  • 1 Small Bunch of Thyme

  • 100ml Fish Stock

  • 1 400g Tin of Tomatoes

  • 1 400g Tin of Butterbeans

  • 1 tbsp Crème Fraiche

  • ½ Lemon (juice)

  • Olive Oil

  • Salt and Pepper

Honey Grilled Asparagus

    • 125g Asparagus

    • ½ tsp Honey

    • ½ Lemon (juice)

Cheesy Baked Courgettes

  • 1 Courgette

  • 60g Ricotta

  • 25g Cheddar (grated)

  • ½ tbsp Oregano

  • 2 Sun-dried Tomatoes (sliced)

  • 50g Fresh White Breadcrumbs