Monkfish tails work particularly well in this simple bake, as the meaty flesh holds together well during cooking. Andy Waters makes an easy tomato, courgette and pepper sauce- which the fish is then baked in before serving. If not available, both gurnard and sea bass would be good substitutes.
For the monkfish tails:
• 4 monkfish tail, approximately 200g each
• 4 garlic cloves, halved
• 50ml of olive oil
For the tomato sauce:
• 400g tin of chopped tomato
• 1 onion, sliced
• 2 garlic cloves, sliced
• 2 courgettes, sliced
• 2 red peppers, sliced
• 1 bay leaf
• 3 sprigs of thyme
• 200ml of water
• sea salt
• ground black pepper
• 100ml of olive oil
• 1 handful of fresh parsley, chopped
1 For the sauce, place an ovenproof dish over a medium heat and add 100ml of olive oil. Once the oil is hot (but not burning), add the slices of onion and garlic and allow to sweat for 2-3 minutes.
2 Add the courgettes and peppers and cook for a further 3 minutes.
3 Add the tomatoes and juice, the herbs and water. Bring to the boil and then turn down the heat, leave to gently simmer for 5 minutes. Season with salt and pepper to taste and remove from the heat.
4 Stud the monkfish tails with the halved garlic cloves. Lay the monkfish tails on top of the sauce and spoon over some of the sauce. Pour 50ml of olive oil over the monkfish and cook in a preheated oven set to 180°C/gas mark 4 for 15 minutes.
5 Remove the dish from the oven, scatter fresh parsley over the top and serve immediately.
Recipe courtesy of Andy Waters for Great British Chefs.