Introduction
Runner Bean Stew with Roasted Monkfish is a delightful dish that combines the freshness of seasonal vegetables with the rich flavors of seafood. This recipe not only showcases the versatility of runner beans but also highlights how they pair beautifully with the delicate texture of monkfish. Perfect for a family dinner or a special occasion, this dish brings a touch of elegance to the table while being surprisingly simple to prepare.
Detailed Ingredients with measures
– 200g runner beans, trimmed and chopped
– 400g canned chopped tomatoes
– 1 onion, diced
– 2 garlic cloves, minced
– 1 carrot, diced
– 1 tablespoon olive oil
– 300g monkfish fillet, skin removed
– 1 teaspoon smoked paprika
– 500ml fish stock
– Fresh parsley, for garnish
– Salt and pepper, to taste
Prep Time
The preparation time for this dish is approximately 15 minutes. This includes chopping the vegetables and preparing the monkfish for cooking.
Cook Time, Total Time, Yield
The cooking time is about 30 minutes, leading to a total time of approximately 45 minutes from start to finish. This recipe yields enough for 4 servings, making it a great option for a small gathering or a cozy family meal. Enjoy the harmonious blend of flavors and the satisfaction of a homemade, nutritious stew!
Detailed Directions and Instructions
Step 1: Prepare the Runner Beans
Trim the ends off the runner beans and slice them into bite-sized pieces.
Step 2: Start the Stew Base
In a large pan, heat some olive oil over medium heat. Add chopped onions, garlic, and smoked paprika, cooking until softened and fragrant.
Step 3: Add Vegetables
Incorporate the diced carrots and celery into the pan, stirring well, and continue to cook for another 5 minutes until the vegetables are slightly softened.
Step 4: Combine with Tomatoes and Beans
Add the chopped tomatoes and runner beans to the mixture, followed by your choice of vegetable stock. Bring to a gentle simmer.
Step 5: Season the Stew
Season with salt and pepper, then add fresh herbs like thyme or rosemary. Allow the stew to simmer for about 15–20 minutes.
Step 6: Prepare the Monkfish
Meanwhile, preheat the oven to 200°C (400°F). Season the monkfish fillets with salt, pepper, and a drizzle of olive oil.
Step 7: Roast the Monkfish
Place the monkfish on a baking tray and roast in the oven for approximately 10–12 minutes, or until cooked through and opaque.
Step 8: Serve Together
Once the monkfish is done, serve it on top of the flavorful runner bean stew, garnishing with additional herbs if desired.
Notes
Serving Suggestions
This dish pairs well with crusty bread or a side salad for a refreshing contrast.
Storage Advice
Leftover stew can be stored in an airtight container in the refrigerator for up to 3 days and reheated before serving.
Customization Options
Feel free to add other vegetables such as zucchini or spinach for added nutrition and flavor.
Vegetarian Alternative
To make this a vegetarian dish, simply leave out the monkfish and consider adding beans or lentils for protein.
Cook techniques
Roasting Fish
Roasting fish, such as monkfish, enhances its natural flavors and creates a beautifully caramelized exterior. High heat in the oven ensures even cooking and a tender texture.
Making a Stew
Creating a stew involves layering flavors through the slow cooking of ingredients like beans and vegetables. This method allows the components to meld together for a rich, hearty dish.
Seasoning Properly
Proper seasoning is crucial when cooking. Use salt and pepper, along with fresh herbs and spices, to elevate the dish and enhance the overall flavors of the stew and fish.
Sautéing Vegetables
Sautéing vegetables at the beginning of the cooking process adds depth to the stew. This technique softens the vegetables and releases their natural sweetness.
Using Fresh Ingredients
Fresh ingredients contribute significantly to the flavor and quality of the dish. Prioritize seasonal and high-quality produce for the best results in your recipe.
FAQ
Can I use a different type of fish for this recipe?
Yes, you can substitute monkfish with another firm white fish like cod or haddock, adjusting the cooking time accordingly.
How long should I cook the stew?
Cook the stew until the beans are tender and the flavors have melded, typically around 30-45 minutes depending on the type of beans used.
Can I make the stew in advance?
Yes, the stew can be made in advance and stored in the refrigerator for a few days. Reheat it before serving.
What if I don’t have runner beans?
If runner beans are unavailable, you can substitute them with green beans or other similar varieties for texture and flavor.
How can I ensure the monkfish stays moist?
To keep the monkfish moist, avoid overcooking it and consider marinating it before roasting.
Conclusion
The Runner Bean Stew with Roasted Monkfish is a delightful dish that combines fresh flavors and healthy ingredients. The robust combination of vegetables and tender fish makes it a satisfying meal that can be enjoyed on any occasion. This recipe not only showcases the versatility of monkfish but also highlights how legumes and fish can work harmoniously together, promoting a nutritious and balanced diet.
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