Peppered monkfish with lemon and basil

    25 min

    Colourful mixed peppers and peas tossed with firm-fleshed monkfish, make this fantastically healthy dish a real winner. Serve with ciabatta or focaccia.

    3 people made this

    Serves: 4 

    • 2 tbsp vegetable oil
    • 1 onion, finely chopped
    • 2 red peppers, deseeded and thinly sliced
    • 2 yellow peppers, deseeded and thinly sliced
    • 175g sugarsnap peas
    • 500g monkfish fillet, skinned and cut into 4cm chunks
    • grated zest and juice of 1 lemon
    • ½ tbsp mixed peppercorns, coarsely crushed
    • 175g frozen peas, thawed
    • 85g bean sprouts
    • 15g fresh basil, finely shredded

    Prep:10min  ›  Cook:15min  ›  Ready in:25min 

    1. Heat a wok or large frying pan over a high heat and add 1 tbsp of the oil. Add the onion and stir-fry for 1 minute. Stir in the peppers and sugarsnap peas and continue stir-frying for 3–5 minutes. Remove the vegetables to a plate using a draining spoon.
    2. Add the remaining oil to the pan and heat, then add the monkfish and stir-fry on a gentle heat for about 4 minutes, carefully turning the chunks so as not to break them up, until the fish is cooked through and flakes easily.
    3. Add the lemon zest, lemon juice and crushed peppercorns. Return the stir-fried vegetables to the pan together with the peas and bean sprouts. Heat through, stirring, for 2–3 minutes. Scatter over the basil and serve at once.

    cook's tips

    Monkfish makes a particularly good choice for a stir-fry because its firm flesh holds its shape well. If unavailable, use skinless, boneless cod or haddock fillet instead. * A pestle and mortar is ideal for crushing the peppercorns, but if you don't have one, put them in the corner of a strong plastic bag and press down with the end of a rolling pin or the back of a wooden spoon.

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