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Ингредиенты
- 4 x 150g monkfish tail filets skinned
- 8 x rashers smoked streaky bacon snipped into thin strips
- 1 x salt and freshly grnd black pepper
- 1 Tbsp. extra virgin olive oil
- 2 Tbsp. minced fresh parsley
- Â Â tomato herb sauce:
- 1 Tbsp. extra virgin olive oil
- 1 x onion minced
- 3 clv garlic crushed
- 1 x 400g tin of minced tomatoes
- 2 Tbsp. sundried tomato paste
- 1 tsp minced fresh tarragon
- 1 tsp balsamic vinegar
- 1 pch caster sugar to taste
Инструкции
- First make the sauce.
- Heat the oil in a large frying pan on the boiling plate add in the onion and garlic and fry gently for 3 to 4 min stirring from time to time.
- Cover and transfer to the floor of the simmering oven for 10 min till the onion is soft.
- Return to the boiling plate and add in the tomatoes tomato paste tarragon vinegar salt pepper and sugar and bring back to the boil.
- Turn into an ovenproof serving dish large sufficient to hold the fish in one layer.
- Meanwhile cook the snipped bacon in a pan on the floor of the roasting oven for about 10 min till crisp shaking from time to time.
- Ensure all the stiff white membrane has been removed from the fish then season with salt and black pepper.
- Heat the oil in a pan on the boiling plate and quickly fry the monkfish on all sides till golden making sure it is not quite cooked through completely.
- Lay the tails on the tomato herb sauce.
- Slide the fish serving dish onto the grid shelf on the floor of the roasting oven and cook uncovered for about 15 min till piping warm.
- Remove from the oven sprinkle with hot crispy bacon and minced parsley and serve immediately.
- These hard fish fillets with their mediterranean sauce are very good served with nee and perhaps a green salad.
- Serves 4
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 150g | |
| Recipe makes 4 servings | |
| Calories 94 | |
| Calories from Fat 61 | 65% |
| Total Fat 6.97g | 9% |
| Saturated Fat 0.97g | 4% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 147mg | 6% |
| Potassium 281mg | 8% |
| Total Carbs 7.93g | 2% |
| Dietary Fiber 1.7g | 6% |
| Sugars 4.03g | 3% |
| Protein 1.4g | 2% |
