Pan-fried fillet of monkfish with the new season’s garlic and fennel


by: Orchid

This stunning monkfish recipe will wow your friends and family and it's quite Easy to make.


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serves: 4

2/3 cup (100 g) semolina

16 large new season's garlic cloves

1/3 cup (15 g) sprigs of herb fennel

1/2 cup (100 g) unsalted butter

1 lb (450 g) fennel bulb (thinly sliced)

2 1/2 cups (600 ml) Fish Stock

4 pieces (8-oz/225-g) prepared monkfish fillet

1/4 cup canola oil

2 teaspoons lemon juice

A splash of Pernod or Ricard

Salt and freshly ground black pepper

Nutrition Facts
Pan-fried fillet of monkfish with the new season’s garlic and fennel

Servings Per Recipe: 4

Amount per Serving

Calories: 399

  • Total Fat: 26.8 g
  •     Saturated Fat: 8 g
  •     Trans Fat: 0.5 g
  • Cholesterol: 42.5 mg
  • Sodium: 301.1 mg
  • Total Carbs: 25.2 g
  •     Dietary Fiber: 4.9 g
  •     Sugars: 0.2 g
  • Protein: 16.1 g

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1.  First, remove the skin from the monkfish tail: Put the monkfish tail belly-side down on a board. Release some of the skin at the wider end of the tail and pull back so that you can get a sharp, flexible-bladed knife underneath to cut through the fine dorsal spines.

2.  Grab hold of the wider and of the tail in one hand and the skin in the other, and briskly pull the skin away, down over the tail.

3.  Remove the two fillets by cutting along either side of the thick backbone using a sharp, thin-bladed, flexible knife, keeping the blade as close to the bone as you can.

4.  Pull off the thin membrane that encases the fillets, releasing it with the knife where necessary.

5.  Cut the fillets across into thin slices and put them into a large, shallow dish.

6.  Put the semolina, 2 sliced cloves of garlic, and all but 1 sprig of fennel into a food processor and blend until you have an aromatic, pale-green powder.

7.  Cut the rest of the garlic cloves lengthwise into long, thin pieces. Melt half the butter in a pan, add the garlic and sliced fennel, and fry over a medium heat until lightly browned. Add the fish stock and some seasoning, and simmer for 15 minutes until the fennel is tender.

8.  Preheat the oven to 400°F (200°C). Coat the pieces of monkfish with the semolina mixture. Heat the oil in a frying pan that can be transferred to the oven, add a small bit of butter and the monkfish pieces, and fry over a moderate heat, turning now and then, until they are golden brown all over. Transfer the pan to the oven and cook the monkfish for 10 minutes.

9.  Remove the pan from the oven and lift the fillets onto a chopping board. Slice diagonally into thick slices, keeping each piece in shape. Transfer to a plate and keep warm.

10.  Add the sauteed fennel mixture, lemon juice, Pernod, and remaining herb fennel, minced, to the pan in which the monkfish was cooked. Simmer rapidly until slightly reduced, then add the remaining butter and simmer until it has blended in to make a rich sauce. Adjust the seasoning, if necessary. Lift the fish onto four warmed plates and spoon some of the sauce around each piece.

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