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Catalan Monkfish
Keep in mind that this sauce is fantastic with pretty much any fish, and it's also good with chicken, turkey breast, quail or pheasant.
Prep Time
1 hr
Cook Time
mins
Servings: 4 servings
Calories: 306 kcal
Course:
Main Course , Lunch
Cuisine:
Spanish
Ingredients
- 1 large head of garlic
- 4 tablespoons olive oil, divided
- salt
- 3 tablespoon pine nuts
- A large pinch of saffron
- 1 cup tomato puree, fire-roasted if possible
- 3 tablespoons white wine or dry sherry
- 1 cup fish or chicken stock
- 2 tablespoons Parsley, for garnish
- 1 to 2 pounds monkfish tails, cut into portions
Instructions
- Preheat the oven to 350°F. Slice the top quarter off the head of garlic and set it in a nest made of foil pour a little olive oil over the exposed garlic cloves, fold up the foil to cover and set the garlic in the oven to roast. Let this roast 45 minutes or so.
- Meanwhile, toast the pine nuts in a dry frying pan over medium-high heat. They're done when they start to brown a little. Move the nuts to a bowl so they don't overcook.
- Set the monkfish out and salt it well.
- When the garlic is done, open up the foil to let it cool. Add the pine nuts, the saffron and a healthy pinch of salt to a mortar and pestle. Grind them well, then squeeze the garlic cloves out of their papery sheaths and mash all this together until it becomes a paste.
- Heat the frying pan over medium-high heat. When the pan is hot, add the remaining olive oil. Pat the fish dry with paper towels, then set it in the hot pan. The moment the fish hits the pan, jiggle the pan a little. Let the fish sear hard for 4 minutes. Turn the fish over and sear another 3 minutes. (Keep in mind this is for thick chunks of monkfish. If your fish is thin, sear only until you get a nice crust on one side.) Put the finished fish on a plate and set it in the oven, which will still be warm.
- When all the fish is done, add the tomato puree, wine or sherry and the stock to the pan. Use a wooden spoon to scrape up any browned bits. Boil this furiously until it reduces by half, then drop the heat to a simmer. Stir in the garlic/pine nut mixture with a fork until it is totally combined.
- Move the fish (and the cooked potatoes, if you are serving them) to the pan and coat with the sauce. Serve garnished with parsley.
Cup of Yum
Nutrition Information
Calories
306kcal
(15%)
Carbohydrates
8g
(3%)
Protein
20g
(40%)
Fat
21g
(32%)
Saturated Fat
3g
(15%)
Cholesterol
28mg
(9%)
Sodium
235mg
(10%)
Potassium
861mg
(25%)
Fiber
2g
(8%)
Sugar
4g
(8%)
Vitamin A
553IU
(11%)
Vitamin C
11mg
(12%)
Calcium
46mg
(5%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 306
% Daily Value*
| Calories | 306kcal | 15% |
| Carbohydrates | 8g | 3% |
| Protein | 20g | 40% |
| Fat | 21g | 32% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 28mg | 9% |
| Sodium | 235mg | 10% |
| Potassium | 861mg | 18% |
| Fiber | 2g | 8% |
| Sugar | 4g | 8% |
| Vitamin A | 553IU | 11% |
| Vitamin C | 11mg | 12% |
| Calcium | 46mg | 5% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.