Ingredients with Measurements:
- 1 lb monkfish, cut into 4 pieces
- 1 fennel bulb, sliced
- 1 onion, sliced
- 2 garlic cloves, minced
- 1 cup white wine
- 1 cup chicken broth
- 2 tbsp olive oil
- Salt and pepper to taste
- Fresh parsley for garnish
Special equipment needed:
- Dutch oven or heavy-bottomed pot with lid
Step-by-step instructions:
1. Preheat the oven to 350°F.
2. In a Dutch oven or heavy-bottomed pot, heat the olive oil over medium-high heat.
3. Season the monkfish with salt and pepper on both sides.
4. Sear the monkfish for 2-3 minutes on each side until golden brown. Remove from the pot and set aside.
5. In the same pot, sauté the fennel, onion, and garlic until softened, about 5 minutes.
6. Add the white wine and chicken broth to the pot and bring to a simmer.
7. Return the monkfish to the pot and spoon some of the liquid over the top.
8. Cover the pot with a lid and transfer to the preheated oven.
9. Braise the monkfish for 20-25 minutes until cooked through and tender.
10. Remove from the oven and let rest for 5 minutes.
11. Serve the monkfish with the fennel and sauce, garnished with fresh parsley.
Time:
Preparation time: 15 minutes
Cooking time: 25 minutes
Temperature:
Oven temperature: 350°F
Serving size:
This recipe serves 4 people.
Nutritional information:
Calories per serving: 240
Fat: 10g
Protein: 25g
Carbohydrates: 8g
Fiber: 2g
Sugar: 3g
Sodium: 400mg
Substitutions for ingredients:
- Monkfish can be substituted with any firm white fish such as cod or halibut.
- Chicken broth can be substituted with vegetable broth or water.
- White wine can be substituted with dry vermouth or chicken broth.
Variations:
- Add sliced carrots or celery to the pot for extra flavor and nutrition.
- Use different herbs such as thyme or rosemary instead of parsley for garnish.
Tips and tricks:
- Make sure to pat the monkfish dry with paper towels before seasoning and searing to ensure a crispy crust.
- Don't overcrowd the pot when searing the monkfish to ensure even browning.
- Use a meat thermometer to check the internal temperature of the monkfish, which should be 145°F.
Storage instructions:
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the monkfish in the oven at 350°F for 10-15 minutes until heated through.
Presentation ideas:
Serve the monkfish on a bed of sautéed spinach or roasted vegetables for a colorful and nutritious plate.
Garnishes:
Garnish with fresh parsley or lemon wedges for added flavor and presentation.
Pairings:
Pair the monkfish with a crisp white wine such as Sauvignon Blanc or Pinot Grigio.
Suggested side dishes:
Serve the monkfish with roasted potatoes or a side salad for a complete meal.
Troubleshooting advice:
- If the sauce is too thin, remove the monkfish from the pot and simmer the sauce over medium heat until it thickens.
- If the monkfish is overcooked, it will become tough and rubbery. Use a meat thermometer to ensure it is cooked to the correct temperature.
Food safety advice:
- Make sure to cook the monkfish to an internal temperature of 145°F to ensure it is safe to eat.
- Store leftovers in the refrigerator within 2 hours of cooking to prevent bacterial growth.
Food history:
Braised fish dishes have been popular in Mediterranean cuisine for centuries, with variations using different types of fish and vegetables.
Flavor profiles:
The monkfish is mild and sweet, while the fennel adds a slight anise flavor and the white wine adds acidity and depth to the sauce.
Serving suggestions:
Serve the monkfish as a main course for a fancy dinner party or a special family meal.
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