Monkfish, Leek and Tomato Stew

A quick and flavorful seafood stew featuring monkfish, leeks, and cherry tomatoes simmered in a light fish stock.

Healthy Quick Fish Seafood Main Course Low Calorie

Estimated Nutrition

Calories

485.4

kcal / serving

485.4 kcal total

Carbs

22.8g

per serving

22.8 g total

Fat

29.5g

per serving

29.5 g total

Protein

34.2g

per serving

34.2 g total

Cook Time

minutes

Serves

person

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

Fruits

0.5

piece

Lemon

zest only

Liquids

200

Fish Stock

NutsSeeds

clove

Garlic

finely chopped

Parsley

fresh, chopped

OilsFats

Olive Oil

Seafood

125

Monkfish Tail

de-boned, trimmed and chopped into bite-sized pieces

Vegetables

0.5

piece

Onion

roughly chopped

100

Leek

baby leeks, sliced

Potato

new potatoes, chopped

piece

Cherry Tomato

ripe, halved

Method

Heat the oil in a pan and gently fry the onion and garlic for 2-3 minutes.

Stir in the chopped parsley and serve.

Add the lemon zest, cherry tomatoes, and fish, cooking for 3-4 minutes until finished.

Pour in the stock and simmer for about 8 minutes until the potatoes are nearly cooked.

Add the leeks and potatoes and cook for a further 3-4 minutes.