Braised Monkfish Nicoise

Dive into the vibrant flavors of the Mediterranean with this sumptuous Braised Monkfish Nicoise recipe. Tender monkfish fillets are seared to golden perfection before being gently braised in a flavorful medley of cherry tomatoes, kalamata olives, green beans, and baby potatoes, all simmered in a rich white wine and vegetable stock base. Aromatic shallots, garlic, fresh thyme, and briny capers infuse every bite with depth and complexity, while a final garnish of fresh parsley and a squeeze of lemon brighten the dish beautifully. Ready in just under an hour, this one-pan meal is a perfect balance of healthy, hearty, and elegant—ideal for an impressive weeknight dinner or a special occasion. Serve piping hot for a taste of coastal cuisine that’s as vibrant as it is delicious.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 4

Ingredients

• 4 pieces (6 oz each) monkfish fillets
• 3 tablespoons olive oil
• 2 medium shallots, finely chopped
• 3 cloves garlic, minced
• 1 cup dry white wine
• 2 cups cherry tomatoes, halved
• 1 cup kalamata olives, pitted and sliced
• 1 cup green beans, trimmed and blanched
• 2 cups baby potatoes, quartered and boiled
• 1.5 cups vegetable or fish stock
• 4 sprigs fresh thyme sprigs
• 2 tablespoons capers, rinsed
• 2 tablespoons parsley, chopped (for garnish)
• 1 lemon, cut into wedges
• 0 to taste salt
• 0 to taste black pepper

Directions

Step 1

Season the monkfish fillets with salt and black pepper on both sides.

Step 2

Heat 2 tablespoons of olive oil in a deep skillet or braising pan over medium heat. Add the monkfish fillets and sear for 2-3 minutes per side until golden. Remove the fish and set aside.

Step 3

In the same skillet, add the remaining 1 tablespoon of olive oil. Add the shallots and garlic, and sauté for 2-3 minutes until softened and fragrant.

Step 4

Deglaze the pan by pouring in the dry white wine, scraping up any browned bits from the bottom. Let the wine reduce by half, about 2-3 minutes.

Step 5

Add the cherry tomatoes, kalamata olives, blanched green beans, boiled baby potatoes, and capers to the skillet. Stir to combine.

Step 6

Pour in the vegetable or fish stock and add the fresh thyme sprigs. Bring the mixture to a gentle simmer.

Step 7

Return the seared monkfish fillets to the skillet, nestling them into the vegetable mixture. Cover the pan with a lid and let simmer gently for 12-15 minutes, or until the monkfish is cooked through and opaque in the center.

Step 8

Remove the skillet from the heat and discard the thyme sprigs. Taste the sauce and adjust seasoning with salt and black pepper if needed.

Step 9

Garnish the dish with chopped parsley and serve with lemon wedges on the side for squeezing over the top.

Step 10

Serve hot and enjoy your Braised Monkfish Nicoise!

Nutrition Facts

Serving size	2165.8 grams (2165.8g)

Amount per serving	% Daily Value*
Calories	1774

Total Fat 100.70g	129%
Saturated Fat 15.10g	76%
Polyunsaturated Fat 4.00g
Cholesterol 170mg	57%
Sodium 7791mg	339%
Total Carbohydrate 70.40g	26%
Dietary Fiber 26.80g	96%
Total Sugars 24.30g
Protein 112.30g	225%

Vitamin D 1361IU	6804%
Calcium 400mg	31%
Iron 13mg	72%
Potassium 4112mg	87%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 55.4%

Protein: 27.4%

Carbs: 17.2%