RECIPE: Zesty Monkfish Spaghetti - The Perfect Carb Loading Meal
The body needs fuel before a big workout or playing any sports.
Unfortunately people always think that cooking fish can be tricky, not knowing where to start. Don't worry though, because we have a simple recipe that is healthy, quick and absolutely delicious. Check it out...
Here's what you'll need:
- Monkfish fillets (or scallops if you can't find it)
- Chili Flakes
- Baby Broccoli
The beauty of this recipes is the speed and the simplicity of it. The only tricky thing to get will be the monkfish, which might be a little tricky to get on island. IGA will be your best bet, but as we don't have them locally, they'll have to bring them in from overseas. Scallops are a good substitute if need be.
Chop up the garlic into tiny pieces and grab out a generous amount of chili flakes. Zest the lemon by grating the lemon bit of the skin on a grater.
Chop up the parsley, as fine as you possibly can.
Whip the broccoli out of the packet. (You should be able to do that much I'd imagine!)
In goes the pasta into a big pot of boiling water.
Slice up the monkfish - a chef or cookbook would probably call these 'medallions' but lets just go for "big sized pieces" or about the size of a scallop. Throw on a bit of pepper, salt and a good drizzling of olive oil about an inch thick.
Throw the fish into a piping hot frying pan, the hotter the better. Now the next bit is really complicated: do absolutely NOTHING. Don't play around with them, or fiddle with them. Just leave it to cook for about 90 seconds.
Flip it over when it gets nice and brown. One flip. Nothing more! Not rocket science really is it?
Next throw in a little more olive oil and then the garlic, lemon zest and chilli. You can turn the heat right down at this stage.
Don't let any of the stuff catch to the bottom of the pan, there's nothing worse than burnt garlic.
Squeeze in the lemon, get as much as you can out of it.
When the pasta is pretty much cooked, lash the broccoli into the water as well. This will take about one minute to cook, as you want it nice and green.
Strain that off and then throw it into the frying pan, adding a tiny drop of the cooking water to bulk out the sauce too.
Throw in the fresh parsley at the very last minute, and season the pasta up with some salt and pepper.
Whip it straight off the heat and get ready to serve. I always make enough for 2 meals and then just heat it all up again the next day for lunch or dinner!
This looks so good you could have this for a fancy date night style meal if you wanted to. It's hard to believe it takes about 20 minutes from start to finish, and yet it looks this impressive. Get stuck in!
See? Cooking fish doesn't have to be a painful experience. It really is quite simple once explained as a simple step by step process. So head to IGA, get some top quality fish and give this a go.
But I'm afraid I can't really help you out with the working out bit once you've eaten this, best to speak to John Wright about that one!