Certainly! Here’s a rewritten recipe for Baked Monkfish (Rana Pescatrice al Forno), designed for the Love With Recipes site:
Baked Monkfish (Rana Pescatrice al Forno)
Category: Main Course (Secondi Piatti)
Serves: 4
Monkfish, often referred to as the “poor man’s lobster” due to its dense, sweet, and firm texture, shines in this simple baked preparation. The rich flavor of the fish is complemented by aromatic herbs, creating a dish that’s perfect for both everyday dinners and special occasions.
Ingredients
| Ingredient | Quantity |
|---|---|
| Monkfish fillets | 4 (200-250g each) |
| Olive oil | 3 tbsp |
| Garlic, minced | 2 cloves |
| Fresh parsley, chopped | 2 tbsp |
| Lemon juice | 2 tbsp |
| Lemon zest | 1 tsp |
| White wine (optional) | ¼ cup |
| Salt and black pepper | To taste |
| Fresh thyme (or dried) | 1 tsp |
| Cherry tomatoes (optional) | 8-10, halved |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | ~180 |
| Protein | ~30g |
| Carbohydrates | ~5g |
| Fat | ~7g |
| Fiber | ~1g |
| Sodium | ~220mg |
Instructions
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Preheat the Oven: Begin by preheating your oven to 180°C (350°F). This ensures it’s at the perfect temperature for a gentle bake.
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Prepare the Monkfish: Pat the monkfish fillets dry with a paper towel to ensure they cook evenly. Arrange them in a single layer in a lightly greased baking dish.
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Season the Fish: Drizzle the fillets with olive oil and season with salt, pepper, and fresh thyme. Sprinkle the minced garlic evenly over the fish to infuse the delicate flavors of the herbs and garlic into the fish.
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Add Lemon: Squeeze fresh lemon juice over the fillets, and zest the lemon directly onto the fish for a burst of citrus fragrance. If you like extra flavor, add some thin lemon slices on top of each fillet.
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Optional Wine and Tomatoes: For added richness, pour white wine around the fish (this step is optional). You can also add halved cherry tomatoes around the fillets, which will roast beautifully and provide a touch of sweetness to complement the monkfish.
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Bake: Place the baking dish in the oven and bake for about 20-25 minutes, or until the monkfish is cooked through and the flesh easily flakes with a fork. If you have a kitchen thermometer, the internal temperature of the fish should reach 55-60°C (130-140°F) when fully cooked.
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Finish with Fresh Herbs: Once the monkfish is done, remove it from the oven. Sprinkle the chopped fresh parsley over the fish for a pop of color and an added layer of freshness.
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Serve and Enjoy: Serve the monkfish fillets immediately, garnished with any remaining roasted tomatoes. This dish pairs wonderfully with roasted vegetables, a fresh green salad, or a side of couscous or potatoes for a full meal.
Cooking Tips
- Fish Quality: Make sure to use fresh monkfish fillets for the best flavor. If you can’t find monkfish, this recipe can also work with other firm white fish such as halibut or sea bass.
- Herbs: You can adjust the herbs in this recipe to your liking. Dill or basil would work beautifully as well, adding a different but complementary flavor to the fish.
- Wine Substitution: If you prefer not to use wine, you can substitute it with vegetable broth or water to keep the dish light.
This Baked Monkfish recipe is an excellent way to highlight the natural sweetness and firm texture of monkfish while keeping the preparation simple and elegant. Whether served as a weeknight meal or at a special gathering, it promises to impress without requiring hours in the kitchen. Enjoy!
