Seared Monkfish with Herby Lentils

Tender monkfish fillets served over a rich bed of Puy lentils, aromatics, fresh herbs, and a touch of crème fraîche.

Healthy Seafood High Protein Monkfish Lentils

Estimated Nutrition

Calories

510.5

kcal / serving

2042 kcal total

Carbs

31g

per serving

123.8 g total

Fat

27.2g

per serving

108.6 g total

Protein

35.6g

per serving

142.4 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

Dairy

tbsp

Crème Fraîche

Fruits

piece

Lemon Juice

a squeeze

LegumesPulses

200

Puy Lentils

Liquids

300

Chicken Stock

good quality, can substitute with fish stock

NutsSeeds

clove

Garlic

crushed and finely diced

piece

Maldon Sea Salt

to taste

piece

White Pepper

freshly ground, to taste

tbsp

Coriander

chopped, or chervil

Fresh Herbs

flat parsley, coriander, mint or basil

OilsFats

Olive Oil

tbsp

Sunflower Oil

Seafood

400

Monkfish Fillets

4 fillets weighing about 100g each

Vegetables

very finely diced

very finely diced

very finely diced

crushed and finely diced

piece

Vine Tomatoes

skinned, de-seeded and roughly chopped

Method

Boil the lentils for 20-30 minutes until tender, then drain and dry on a tray.

Sweat the diced carrot, celery, leek, garlic, and ginger in olive oil until soft.

Add seasoning and cook for 3 minutes, then stir in lentils and stock and boil.

Add tomatoes and two tablespoons of coriander, simmering for 30 seconds until a loose sauce forms.

Fry the monkfish fillets in hot sunflower oil until browned on both sides.

Rest the fish on a tray and season with salt, pepper, and lemon juice.

Stir the crème fraîche into the lentil mixture.

Divide lentils into bowls, slice the fish, and place on top.

Garnish with remaining herbs and serve.