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prosciutto-wrapped monkfish

prosciutto-wrapped monkfishOver the last decade I have made a conscious effort to support farm-to-table and know your farmer or fisherman, but sometimes not knowing what your food looks like before it lands on the table is good thing!  Let me explain. Take monkfish, for example, it’s one helluva an ugly fish!  Its body is composed mainly of a huge gaping mouth with razor sharp teeth that slant inward and eyes that sit on top of its flat head, all attached to a muscular tail; doesn’t that sound delectable?  The saving grace for this prehistoric-looking creature is the meat in the tail.  It’s delicious, dense, sweet, and very similar to lobster in both flavor and texture.  A couple of weeks ago I bought monkfish from one of our local vendors at the market and decided this would be a delightful break from meat or poultry.

This dish is quite versatile and can be served in a number of ways.  My favourite and healthy version is so simple and extremely yummy! Place the monkfish on a bed of white kidney beans flavoured with salsa verde.  It’s easy to prepare, easy on the pocketbook, and in less than half an hour you’ll have dinner on the table!  Your dinner guests will think you’ve spent hours in the kitchen.

Serves 4
monkfish (about 2 to 3 lbs.)
zest of 2 lemons
prosciutto slices (8 to 10 slices)
fresh dill (optional)
sea salt
freshly ground black pepper
large can of white kidney beans (aka cannellini beans)
roasted tomatoes (or sundried tomatoes, roughly chopped)

Preheat oven to 425f (220c).  Pat dry monkfish.  Remove any purpley blue membrane (aka silver skin) with a knife or ask your fish monger to do this for you.  Feeling adventurous?  Click here to see how to fillet a monkfish tail.  On a board or clean surface, lay out slices of prosciutto overlapping slightly and place monkfish on top.  Zest lemon over the fish and season with sea salt and freshly ground black pepper.  Roll prosciutto to cover the fish well (use your hands and gently press meat onto fish).  In a frying pan large enough to hold the monkfish, place over medium-high heat and add a splash of olive oil (just enough so the prosciutto doesn’t stick to the pan).  Sauté a couple of minutes before turning fish. The end result should resemble a golden brown.  Remove from heat and roast in the oven for 15 minutes.

monkfishWhile the fish is in the oven, drain and rinse white kidney beans. In a frying pan heat a splash of olive oil over medium heat and add the beans.  The idea here is to warm the beans through and just before the fish is to come out of the oven, add two to three heaping tablespoons of salsa verde over the beans.  Stir to combine.  Remove fish from oven and slice.  Add beans and roasted tomatoes to warmed dinner plates and top with prosciutto wrapped monkfish.  Drizzle with extra-virgin olive oil.

The Culinary Chase’s Note: If you’re using a frying pan with a plastic handle, simple cover it with tin foil before placing in oven.  Make sure the prosciutto slices cover the monkfish otherwise it’ll start to pull apart when it begins to cook in the oven.  Enjoy!

prosciutto-wrapped monkfish
 
Prep time

Cook time

Total time

 

Monkfish is dense, sweet, and very similar to lobster in both flavour and texture.
Author:
Serves: 4

Ingredients
  • monkfish (about 2 to 3 lbs.)
  • zest of 2 lemons
  • prosciutto slices (8 to 10 slices)
  • fresh dill (optional)
  • sea salt
  • freshly ground black pepper
  • large can of white kidney beans (aka cannellini beans)
  • roasted tomatoes (or sundried tomatoes, roughly chopped)

Instructions
  1. Preheat oven to 425f (220c). Pat dry monkfish. Remove any blue membrane (aka silver skin) with a knife or ask your fishmonger to do this for you. Feeling adventurous? Click here to see how to fillet a monkfish tail. On a board or clean surface, lay out slices of prosciutto overlapping slightly and place monkfish on top. Zest lemon over the fish and season with sea salt and freshly ground black pepper. Roll prosciutto to cover the fish well (use your hands and gently press meat onto fish). In a frying pan large enough to hold the monkfish, place over medium-high heat and add a splash of olive oil (just enough so the prosciutto doesn’t stick to the pan). Sauté a couple of minutes before turning fish. The end result should resemble a golden brown. Remove from heat and roast in the oven for 15 minutes.
  2. While the fish is in the oven, drain and rinse white kidney beans. In a frying pan heat a splash of olive oil over medium heat and add the beans. The idea here is to warm the beans through and just before the fish is to come out of the oven, add two to three heaping tablespoons of salsa verde over the beans. Stir to combine. Remove fish from oven and slice. Add beans and roasted tomatoes to warmed dinner plates and top with prosciutto wrapped monkfish. Drizzle with extra-virgin olive oil.
  3. The Culinary Chase’s Note: If you’re using a frying pan with a plastic handle, simple cover it with tin foil before placing in oven. Make sure the prosciutto slices cover the monkfish otherwise it’ll start to pull apart when it begins to cook in the oven. Enjoy!

 

About Heather Chase

The Culinary Chase was coined by my husband whilst in a coffee shop in Hong Kong back in 2006. We wanted something that would be a play on my last name and by the time we finished our coffee, the name was born. As long as I can remember I’ve enjoyed cooking. It wasn’t until we moved to Asia that I began to experiment using herbs and spices in my everyday cooking. Not only do they enhance the flavor of food but also heighten it nutritionally. Over the years, I began to change our diet to include more vegetables, pulses, whole grains and less red meat. Don’t get me wrong, we love our meat, just not in super-size portions (too hard for the body to digest). I always use the palm of my hand as a guide to portion control when eating red meat. If the meat is larger than my hand, I save that portion for another day. Also, if the veggies on your plate look colorful (think the colors of the rainbow) – red, green, yellow, orange etc. then you’re most likely getting the right amount of nutrients per meal. I post recipes that I think help maintain a healthy body. I use the 80/20 rule – 80% of the time I make a conscious effort to eat healthy and 20% for when I want french fries with gravy (poutine). Balance is the key and to enjoy life with whatever comes my way. Thanks for visiting!

 

The views and opinions expressed in this content are those of the author and do not necessarily reflect those of haligonia.ca.

http://theculinarychase.com/

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