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Saturday, 27 April 2013

Monkfish with spicy sauce

Monkfish carries spicy sauces well because its meaty and strong. We give this dish 9 out of 10 and the result is up there with our favourite meals. Here's our spicy recipe - with such a depth of flavour, it's worth using the sauce with other dishes such as pasta. You could cook clams and mussels in the sauce too for a perfect light lunch.
We used lots of crusty bread to mop up every last drop of the sauce as it was so addictive. Estimated calories in this dish would be around 350 calories for the fish. Don't forget to add the calories for your bread (and potatoes if using). Here's our distinctive recipe:

Serves two
200g monkfish tail
2 shallots - finely chopped
50g chorizo - sliced
one clove of garlic - crushed
two large tomatoes - chopped
200ml white wine
Optional: a few prawns and clams
chilli flakes for additional heat
Put the chopped shallots and sliced chorizo into a frying pan and lightly fry - but do not brown. 
Cook on a low heat for around 5 minutes.

Add garlic and cook for a further minute.

If you want more 'heat' then you can add some chilli flakes. 

Add white wine.

Reduce the wine until most of the liquid has evaporated.

Add the chopped tomatoes and cook for 5 minutes.

Add salt and pepper to taste. 
(TIP: The sauce can be cooked in advance and left to infuse until ready to serve.)

Fry the monkfish tail (whole) in a little oil until cooked - about 2-4 minutes on each side depending on the thickness. It's better to undercook than overcook. You can always cook it longer.

Place the (heated) spicy sauce on a plate. Add the sliced monkfish.

Serve with your favourite vegetables - we used sliced courgette (using a potato peeler) and pan fried potatoes, which really weren't necessary. The crusty French bread though, was essential for mopping up all that wonderful tomato sauce.
If you are cooking clams with the monkfish - we used approx 100g per person (about 10 very small clams). If any of the clams you buy are 'open' then thrown away because they are not fresh. You can tap them to see if they close, but if they remain open, then discard. Do not cook with open clams. Take a look at a few internet websites on recommendations on cooking shellfish and best times to buy them.
Forget dieting - it's the food and drink YOU love that's important to you so it makes sense to use that as your starting point.
REMEMBER: We all have a calorie allowance - do you know yours? 
We like to post our main meals to show you what CAN be eaten. You won’t find us posting every last morsel though – but we hope this gives you an idea of how far calories can go!
Read about our UNIQUE METHOD of weight loss and find out how you can lose weight eating the food you love.
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