This is a simple low-cal, low-fat, low-carb dish of monkfish poached in a spicy tomato sauce, served with cous-cous.
I cooked this for my lunch today, as I’m currently following the 10-day pre-surgery diet before I have bariatric (weight-loss) surgery next week.
Ingredients (for 1 person)
1 monkfish fillet (approx. 60g uncooked)
200g tinned chopped tomatoes
salt, chilli (flakes or powder), garlic powder, to taste
2tbsp cooked cous-cous
In a small frying pan, bring the tomatoes to the boil and add salt and chilli to taste. Add the monkfish fillet, turn down heat to a simmer, and cover.
Cook for approximately 5 minutes, until the monkfish is cooked through, turning halfway through cooking.
Serve with a small amount of cous-cous.
Gloriously Simple, Gloriously Good!
Disclaimer: I am not a dietitian or medical professional. These are simply ideas based on meals I have created to suit my own dietary needs and, as I’ve enjoyed them, I wanted to share them. If you are unsure about the suitability of any ingredients or recipes on my blog for your own requirements, please check with a health professional first.
Shown here with home-made potato wedges (recipe to follow) and steamed broccoli florets
Pre-heat a fan-assisted oven to 180°C
Mix together the finely chopped parsley, garlic and ground oatcakes (alternatively you can put the parsley, oatcakes and garlic into an electric food-chopper/blender together)
Cut the fillets into 12 portions (ideally do this by placing pairs of fillets on top of each other, flesh to flesh, then cutting through both fillets so that you end up with matching ‘top and bottom’ portions)
Season the haddock skin-side with a little salt and a little bit of freshly-ground black pepper
Place a teaspoon of olive oil in a large non-stick frying pan, heat it on high and, once hot, place 4 pieces of haddock into the hot pan, skin-side down, remove them after about 30 seconds, placing them into an oven-dish lined with tinfoil. Repeat with the rest of the pieces of haddock, with an additional teaspoon of olive oil in the pan for each batch
Place a bit of oatcake/parsley/garlic mixture onto half the pieces of haddock, pressing them down lightly with your hands, then place the matching piece of haddock on top, so you effectively end up with 6 ‘haddock sandwiches’ with the skins on the outside and the filling on the flesh-side
Place into the pre-heated oven and roast for approximately half an hour (once the fish is ready, the skins will be crispy and the fish flaky and moist)
Serve with potatoes and vegetables. Tonight, I served it with home-made potato wedges (recipe coming up soon) and steamed broccoli, but you could equally substitute any other vegetable of choice; steamed or boiled new potatoes would also go very well with this dish.
This is one of my favourite ways to cook & eat Seabass!
Buy whole seabass, ensuring the fishmonger has de-scaled them for you and cleaned them ready to cook (but not filleted or removed the heads).
Preparation: 5 mins Cooking time: 20-30 mins Approx. 300kcal per average whole seabass (ca. 250g cooked)
Ingredients 1 Seabass per person 2-3 lemons (approx. half per seabass plus lemon for the table when eating) Salt & pepper to taste
Pre-heat a fan-assisted oven to 180ºC (adjust times accordingly for non-fan-assisted ovens) Line an oven-proof dish with tin-foil (this will make clearing up much easier later!) Slice the lemons into ca. 1cm thick slices & place into the lined oven dish Place each Seabass onto 2-3 slices of lemon, lined up to provide a ‘base’ for each fish Lightly season the fish skin with salt & pepper, lightly season the inside of the fish, turn it over & lightly season the other side Place into the oven & cook for 20-30 mins (this will depend on the size of the fish, but you’re looking for an end-result with crispy, but not burnt, skin and juicy fish inside…see photos) Remove from the oven & serve immediately with fresh lemon halves to squeeze onto the fish (you can also drizzle some extra virgin olive oil when you’re serving/eating it, for an extra-rich taste), some steamed vegetables or a crispy salad and boiled new potatoes as an accompaniment.
See how succulent the fish flesh is inside? Yum!!!