FRIJE

Instructions

• 1.   To start this recipe for monkfish in Armorican sauce, peel and finely chop the onions, shallots, and garlic by hand or using an electric chopper. Put them in a casserole dish with 1 tablespoon of oil and melt them over very low heat, stirring often so that they become transparent without coloring or caramelizing.
• 2.   Meanwhile, cut the monkfish into large cubes and dip them in flour to cover all sides. Then, brown them in a pan with the remaining olive oil. Let it evaporate vigorously and discard the water if the fish releases too much. Add a little olive oil to brown the monkfish well during cooking.
• 3.   Finally, deglaze with cognac and scrape the bottom of the pan with a spatula or wooden spoon to release the caramelized juices. Flambé and transfer everything to the casserole dish, then fill it up with white wine. Add the peeled, deseeded, and roughly chopped tomatoes, tomato paste, sugar cubes, and bouquet garni. Season with salt and pepper to taste, then mix.
• 4.   Bring to a boil, then cover, reduce the heat to low, and simmer for 25 to 30 minutes, after adding a pinch of cayenne pepper. Serve your monkfish in Armorican sauce hot, accompanied by basmati or Creole rice and the same white wine used for cooking.

Notes & Suggestions

• Average nutritional values per serving
  Energy 1,618.47 kJ / 387.63 kCal
  Fat 15.77 g, of which saturated 2.92 g
  Carbohydrates 46.89 g, of which sugars 19.16 g
  Fiber 14.44 g
  Protein 13.79 g
  Sodium 144.17 mg

Nutritional information *