My express monkfish and veggie medley ๐Ÿก๐Ÿฅ’๐Ÿ…

After weeks of rain and clouds, we finally welcomed back the sunshine in our lives!! ๐ŸŒž

Recharged on my dose of vitamin D, I have been cooking most of my meals with a Mediterranean vibe this week with loads of tomatoes, olives, aubergine, peppers and fresh herbs either grilled or roasted to intensify their flavor. I love to “eat the rainbow” ๐ŸŒˆ on my plate (as you can see from my Insta pics!) so Spring and Summer are the perfect season for those bright and colorful veggies!

This week to go with my pan fried assortment of veggies, I have cooked my favorite fish again, monkfish. I would describe it as the beef Steak of the sea with its firm and meaty texture and quite a mild flavor. It was super quick to prepare as most of my meals lately and required only the use of one pan! Bonus point for being low FODMAP as well and a great light dinner for when it’s too hot outside and you feel like something else than a salad.

Anyway, let me share with you how it was made:

My express monkfish and veggie medley ๐Ÿก๐Ÿฅ’๐Ÿ…

Servings: 2

Time required: 25 minutes

Equipment required: a pot or pan that can go on the hob and in the oven

Ingredients

  • 400g of Monkfish tail
  • 4 pieces of sundried tomatoes
  • 1 courgette
  • 1 pepper (I used a yellow one but you can use a red or orange for a pop of colour)
  • 1/2 cup of baby plum tomatoes
  • 10 olives (I only had green but black would work even better!)
  • 1/2 tsp of oregano
  • Salt/pepper
  • Olive oil (I used garlic infused oil)

Basil light mayonnaise (optional):

  • 3 tbsp of Light mayonnaise
  • 1 tbsp of grain mustard
  • 5 basil leaves finely chopped
  • pinch of ground black pepper

Instructions

  1. Turn on the oven at 180ยฐC and heat up 1 tbsp of garlic infused olive oil at a medium-high heat whilst you dice the courgette and peppers in cubes of roughly 1cm
  2. Fry up the cubed veggies with oregano, salt and pepper in the pan for 3-4 minutes until lightly brown
  3. Mince with your knife the tomatoes and olives then add the mixture to the pan stirring all the veggies for the flavors to mingle
  4. Cook for another minute then take the pan off the hob
  5. Cut the monkfish into 2 portions then sprinkle salt and pepper on both side
  6. Chop the sundried tomatoes as small as you can then spread it on top of the 2 fillet of fish
  7. Place the pieces on top of the veggies in the pan and put it in the preheated oven for 10 to 12 minutes (cooking time will depend on the thickness of your fish)
  8. Out of the oven, slice the monkfish into thick pieces (if it’s not cooked through you can pop the slices back in the oven for another couple of minutes) then serve the medley of veggies on the side (I used a cooking ring to make it look nice!)
  9. You can serve it with the cheat basil mayonnaise by mixing all the ingredients listed above together

Voila! Pretty easy right?!

And if you are quite hungry, I would serve this with a side of rice to make it more filling and still low FODMAP!

Enjoy!

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