Introduction
In this delightful recipe, we explore the vibrant flavors of runner bean stew paired with succulent roasted monkfish. This dish not only showcases the freshness of seasonal ingredients but also offers a healthy, satisfying meal that is sure to impress. Perfect for a cozy dinner or an elegant gathering, this recipe highlights the natural sweetness of the beans and the firm, meaty texture of monkfish, resulting in a harmonious combination of tastes and textures.
Detailed Ingredients with measures
– Olive oil, for cooking
– 1 onion, chopped
– 2 cloves of garlic, minced
– 400g of canned tomatoes
– 1 teaspoon of smoked paprika
– 300g of runner beans, trimmed and sliced
– 1 carrot, diced
– 700ml of vegetable stock
– 500g of monkfish, cut into chunks
– Sea salt and freshly ground black pepper, to taste
– Fresh basil, for garnish
Prep Time
Prep time for this recipe is approximately 15 minutes. This includes chopping vegetables and preparing the monkfish.
Cook Time, Total Time, Yield
Cook time is about 30 minutes, bringing the total time for this dish to roughly 45 minutes. This recipe yields 4 servings, making it ideal for family dinners or sharing with friends.
Detailed Directions and Instructions
Step 1: Prepare the Ingredients
Trim the runner beans and cut them into appropriate-sized pieces. Peel and chop the onion, garlic, and celery. Dice the tomatoes and prepare the vegetable stock.
Step 2: Cook the Base
In a large pot, heat a splash of olive oil over medium heat. Add the chopped onion, garlic, and celery, cooking until softened and fragrant.
Step 3: Add Vegetables
Stir in the runner beans and diced tomatoes. Cook for a few minutes until the tomatoes have begun to break down and release their juices.
Step 4: Incorporate Stock
Pour in the vegetable stock, ensuring the vegetables are well covered. Season with salt and pepper. Bring to a gentle simmer.
Step 5: Prepare the Monkfish
While the stew simmers, preheat the oven to 200°C (400°F). Cut the monkfish into chunks and season with salt, pepper, and a drizzle of olive oil.
Step 6: Roast the Monkfish
Place the monkfish in a roasting dish and put it in the preheated oven. Roast for about 10-12 minutes, until cooked through and slightly golden.
Step 7: Combine and Serve
Once the monkfish is done, carefully add it to the stew. Stir gently to combine and let it cook for an additional 2-3 minutes to meld the flavors.
Step 8: Final Touches
Taste the stew and adjust the seasoning if necessary. Serve hot, garnished with fresh herbs if desired.
Notes
Cooking Tip
Ensure the vegetables are cut uniformly for even cooking.
Storage Advice
Leftovers can be stored in an airtight container in the fridge for up to 2 days.
Serving Suggestions
This stew pairs well with crusty bread or a side of rice.
Ingredient Substitutions
If runner beans are unavailable, green beans can be used as a substitute.
Flavor Enhancements
For a spicier kick, consider adding a pinch of chili flakes to the stew.
Cook techniques
Roasting
Roasting is a dry heat cooking method that involves cooking food in an oven. It allows for the development of rich flavors and textures by caramelizing the exterior while keeping the inside moist.
Sautéing
Sautéing is a technique that involves cooking food quickly in a small amount of fat over relatively high heat. This method enhances the flavor and texture of the ingredients by browning them.
Stewing
Stewing is a method that combines cooking food slowly in a small amount of liquid. This technique allows for flavors to meld and intensify, resulting in a deeply flavored dish.
Seasoning
Seasoning is the practice of adding salt, pepper, herbs, and spices to enhance the flavors of the dish. Proper seasoning is crucial for bringing out the natural tastes of the ingredients.
Chopping
Chopping is a fundamental cooking technique that involves cutting ingredients into smaller pieces for more even cooking and improved texture in the final dish.
FAQ
What type of fish is used in this dish?
Monkfish is used for its firm texture and mild flavor, which pairs well with the stewed vegetables.
Can I substitute monkfish with another type of fish?
Yes, you can use other firm fish like sea bass or cod as alternatives depending on availability and preference.
How can I ensure the stew has the right consistency?
Adjust the amount of liquid and cooking time; simmer until vegetables are tender and the sauce thickens to your desired consistency.
Is this dish suitable for meal prep?
Absolutely! This stew can be made ahead of time and stored in the refrigerator for a few days, which enhances its flavors.
What sides pair well with runner bean stew?
Serve with crusty bread or a fresh salad to complement the richness of the stew.
Conclusion
Enjoying a delicious runner bean stew with roasted monkfish not only delivers a feast for the senses but also embodies a healthy and wholesome meal option. The combination of the tender fish and the vibrant, fresh vegetables creates a comforting dish that is perfect for any occasion. Whether for a cozy dinner at home or a gathering with friends, this recipe showcases the delightful interplay of flavors and textures.
More recipes suggestions and combination
Chickpea and Spinach Stew
This hearty stew combines chickpeas, spinach, and spices for a nutritious and filling meal that complements the lightness of the monkfish perfectly.
Cumin-Spiced Roasted Vegetables
Roasting vegetables with a touch of cumin adds a warm, aromatic flavor that pairs beautifully with the freshness of the runner beans and the richness of the monkfish.
Lemon and Herb Couscous
A light lemon and herb couscous provides a refreshing side that complements the flavors of the stew while adding a lovely texture to the overall meal.
Garlic and Herb Grilled Shrimp
For seafood lovers, grilled shrimp seasoned with garlic and fresh herbs can serve as a delightful addition, enhancing the dish’s flavor profile.
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A quinoa salad mixed with feta cheese and olives offers a tangy and nutritious side that blends well with the main dish while boosting its protein content.