French-Style Monkfish Stew

Rich, warming and packed with Mediterranean flavours, this French-inspired monkfish stew is a delicious way to make the most of beautifully fresh monkfish. Meaty pieces of fish are gently cooked in a tomato, garlic and white wine sauce, with a splash of Cognac adding extra depth.

Monkfish is ideal for a dish like this because its firm texture holds together beautifully during cooking and takes on all those wonderful flavours. Serve with fluffy rice, crusty bread or seasonal green vegetables for a simple but impressive dinner.

Serves: 6
Prep time: 20 minutes
Cooking time: Around 45 minutes

Ingredients

• 2kg monkfish tail fillets, cut into generous chunks
• 4 tbsp plain flour
• 50g unsalted butter
• 4 tbsp olive oil, plus a little extra if needed
• 4 tbsp Cognac or brandy
• 3 garlic cloves, finely chopped
• 1 large onion, finely diced
• 400g tin good-quality peeled tomatoes
• 3 tbsp tomato purée
• 400ml dry white wine
• ¼ tsp cayenne pepper
• 2 bay leaves
• 1 sprig fresh thyme
• 2 tbsp fresh parsley, finely chopped
• Sea salt and freshly ground black pepper
• 2 tbsp crème fraîche, optional

Method

1. Prepare the monkfish

Cut the monkfish into large, even pieces and pat dry with kitchen paper. Place the flour on a plate, season lightly with salt and pepper, then gently coat the monkfish, shaking away any excess.

2. Brown the fish

Heat the butter with around half of the olive oil in a large, heavy-based casserole or deep pan.

Once hot, add the monkfish and cook briefly, turning the pieces until lightly golden on each side. You aren't trying to cook the fish all the way through at this stage.

Pour in the Cognac and allow the alcohol to cook away. Carefully lift the monkfish from the pan and set aside, keeping any juices released by the fish.

3. Build the sauce

Add a little more olive oil to the same pan if required. Gently cook the onion for several minutes until softened, then add the garlic and cook briefly until fragrant.

Stir in the tomatoes and tomato purée, followed by the white wine, cayenne pepper, bay leaves and thyme. Add any reserved juices from the monkfish and season with a little salt and black pepper.

Bring the sauce towards the boil, then reduce the heat and leave it to simmer uncovered for around 30 minutes, allowing the tomatoes and wine to reduce into a rich sauce.

4. Finish with the monkfish

Return the monkfish to the pan and gently stir it through the sauce.

Cook for approximately 10 minutes, or until the monkfish is opaque and cooked through. Avoid cooking it for too long, as monkfish is at its best when it remains tender and succulent.

Remove the bay leaves and thyme, then stir through the fresh parsley. For a slightly richer, creamier finish, add the crème fraîche just before serving.

Serving suggestion

Spoon the monkfish and plenty of its rich tomato sauce over steamed rice and serve with green beans or seasonal vegetables. Crusty bread is also perfect for mopping up the sauce.

Make It With Fresh Monkfish from Just Caught

The firm, meaty texture of monkfish makes it perfect for hearty stews, curries and pan-fried dishes.

Shop fresh monkfish from Just Caught and have quality fish delivered directly to your door.