A lovely firm textured and meaty white fish, Monkfish is absolutely delicious marinated and grilled on the barbecue then braised in a rich and aromatic marinara sauce. Not the most attractive of fish, it has an enormous flattened head with a tapered body, of which only the tail is used. With a wonderfully delicate flavour and gorgeous meaty texture, Monkfish stands up well when cut into generous 1 1/2-inch thick medallions, marinated in olive oil, lemon zest, fresh thyme and seasoned with salt and fresh ground pepper.
Grilled on the barbecue for about 15-20 minutes over medium-high heat, the medallions are then slowly braised in a rich and spicy Marinara sauce, until they become lovely, soft and tender. Delicious on its own with a simple green salad, this healthy low fat Braised Monkfish Medallions in Marinara Sauce can also be served over rice or pasta for a simple, easy and satisfying pescatorian feast.
Braised Monkfish Medallions in Marinara Sauce
1 Monkfish tail
1 lemon, zested
4 sprigs of fresh thyme
2 tbsp olive oil
Salt & pepper to taste
2 cups Marinara Sauce, homemade or store-bought
2 tbsp fresh parsley, chopped
Place the monkfish tail on cutting board and cut into generous 1 1/2-inch thick medallions. Combine the olive oil, lemon zest and fresh thyme in a large bowl with the medallions and season with salt and fresh ground pepper, tossing to coat.
Preheat an outdoor grill to medium high. Place the monkfish on the grill and roast until cooked though, turning once, about 8-10 minutes each side depending on the side of the medallions.
Warm the marinara sauce in large saucepan over medium-high heat. Once simmering, add the medallions and cook for a further 15-20 minutes.
To serve the monkfish, place the medallions in a pre-warmed dinner bowl, spooning the Marinara sauce generously over top and garnish with a flurry of chopped fresh parsley.