About this recipe:Colourful mixed peppers and peas tossed with firm-fleshed monkfish, make this fantastically healthy dish a real winner. Serve with ciabatta or focaccia.
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
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Method Prep:10min › Cook:15min › Ready in:25min
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.
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.
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.
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.