Middle Eastern Monkfish

Elevate your seafood game with this stunning Middle Eastern Monkfish recipe, a vibrant dish that combines tender, marinated monkfish fillets with a fragrant, spiced tomato sauce. Infused with garlic, cumin, coriander, smoked paprika, and turmeric, the fish absorbs layers of bold Middle Eastern flavors during its short marinade. Simmered and baked to perfection in a savory tomato base, this dish is finished with a sprinkle of fresh parsley and cilantro for a burst of color and freshness. Serve it over fluffy couscous or rice with a squeeze of lemon for a zesty, aromatic meal that's both healthy and satisfying. Perfect for dinner parties or weeknight indulgence, this recipe embodies the beauty of simple yet exotic ingredients coming together seamlessly.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces (about 6 oz each) Monkfish fillets
• 3 tablespoons Olive oil
• 3 tablespoons Lemon juice
• 4 pieces Garlic cloves, minced
• 2 teaspoons Ground cumin
• 2 teaspoons Ground coriander
• 1.5 teaspoons Smoked paprika
• 1 teaspoon Turmeric powder
• 1 teaspoon Salt
• 1 teaspoon Black pepper
• 0.5 teaspoon Crushed red pepper flakes
• 2 cups Tomatoes, diced
• 1 cup Chicken or fish stock
• 0.5 cup Fresh parsley, chopped
• 0.5 cup Fresh cilantro, chopped
• 2 cups Cooked couscous or rice (for serving)
• 4 pieces Lemon wedges (for serving)

Directions

Step 1

In a small bowl, mix together the olive oil, lemon juice, minced garlic, ground cumin, ground coriander, smoked paprika, turmeric powder, salt, black pepper, and crushed red pepper flakes to make a marinade.

Step 2

Pat the monkfish fillets dry with a paper towel and place them in a shallow dish. Pour the marinade over the fillets, ensuring they are well coated. Cover the dish and refrigerate for at least 15 minutes or up to 1 hour to allow the flavors to penetrate.

Step 3

While the fish is marinating, prepare the tomato sauce. In a large skillet or sauté pan, heat 1 tablespoon of olive oil over medium heat. Add the diced tomatoes and cook for 5 minutes, stirring occasionally, until they start to break down and release their juices.

Step 4

Add the chicken or fish stock to the skillet and bring the mixture to a gentle simmer. Cook for another 5 minutes, stirring occasionally, to allow the sauce to thicken slightly.

Step 5

Preheat the oven to 375°F (190°C).

Step 6

Remove the monkfish fillets from the marinade and place them in the skillet with the tomato sauce. Spoon some of the sauce over the fish to coat. Transfer the skillet to the preheated oven and bake for 10-12 minutes, or until the fish is opaque and flakes easily with a fork.

Step 7

Remove the skillet from the oven and sprinkle the chopped parsley and cilantro over the fish and sauce for a burst of freshness.

Step 8

Serve the monkfish immediately over a bed of cooked couscous or rice, with lemon wedges on the side for squeezing over the top.

Nutrition Facts

Serving size	1681 grams (1681.0g)

Amount per serving	% Daily Value*
Calories	1187

Total Fat 51.00g	65%
Saturated Fat 7.50g	38%
Polyunsaturated Fat 4.00g
Cholesterol 28mg	9%
Sodium 3445mg	150%
Total Carbohydrate 149.10g	54%
Dietary Fiber 27.00g	96%
Total Sugars 21.80g
Protein 48.20g	96%

Vitamin D 227IU	1134%
Calcium 572mg	44%
Iron 21mg	116%
Potassium 3752mg	80%

*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: 36.8%

Protein: 15.4%

Carbs: 47.8%