"Poor Man's Lobster" – Monkfish with Herb Browned Butter

• 份量: 2 servings
• 总时间: 18 minutes

配料

300g / 10oz monkfish fillets (, skinless and boneless, Note 1)

1 1/2 tbsp extra virgin olive oil

1/4 tsp salt

1/8 tsp black pepper (, finely ground)

2 tbsp/ 30g unsalted butter (, cut into 1cm, 1/2" cubes)

2 garlic cloves (, smashed, Note 2)

2 sprigs thyme

1/2 tsp parsley (, finely chopped)

1/2 tsp chives (, finely chopped)

1/2 tsp chervil (, finely chopped)

步骤

Cut fillets: Cut each monkfish into 3 or 4 even size pieces. (Note 1)

Season: Sprinkle both sides of fish with salt and pepper.

Rack for resting: Place a rack over a tray (optional, for resting fish, Note 5)

Cooking monkfish (Note 2):

Heat oil: Heat oil in non-stick pan over medium heat (medium-high for weak stoves).

Sear first side, then turn: Place thickest pieces of fish in the pan first. Leave for 1 minute then add the thinner pieces. (Note 4). Cook for a further 2 minutes, then flip fish.

Add butter and baste: Add butter to pan. After it starts melting, add garlic and thyme. When the butter starts foaming, tilt the pan and start spooning the butter over the fish. Do this for 2 minutes or until the internal temperature is 55°C/131°F (Note 6), or the flesh flakes easily. Butter will begin to smell nutty - it's now brown butter!

Rest: Transfer fish onto the rack and rest for 3 minutes.

Add herbs: Add herbs to butter remaining in pan. Serve this Herb Brown Butter with monkfish.

Optional plating up, fine dining style!

Slice monkfish into 2.5cm / 1" pieces. Place on pea puree, then drizzle with Herb Brown Butter. Optional garnish with any combination of dill, parsley, chervil.

营养

• 卡路里: 308 kcal
• 总脂肪: 24 g
• 饱和脂肪: 9 g
• 反式脂肪: 1 g
• 胆固醇: 66 mg
• 钠: 319 mg
• 总碳水化合物: 1 g
• 膳食纤维: 1 g
• 总糖: 1 g
• 蛋白质: 21 g