The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
monkfish with sauce vierge
Monkfish with sauce vierge, edamame & roasted hasselback potatoes with grilled courgette.
Prep in 10
1/3 daily fibre
4 of 5 a day
New
Low sat fat
Serving size
Ingredients
- 1 red beef tomato
- 1 shallot
- 1 handful of fresh chives
- 2 tbsp Belazu sundried tomato paste (sunflower oil 45.0%, sundried tomatoes (contain salt, traces of citric acid and ascorbic acid) 39.0%, water 16.0%)
- 280g diced monkfish tail (skin off) (Fish)
- 100g edamame beans (Soya)
- 2 large potatoes
- 1 courgette
- 1 tbsp aged balsamic vinegar (Sulphites) (Aged Balsamic Vinegar (Cooked Grape Must, Wine Vinegar), Xanthan Gum)
- 1 pepper
Nutritional Information
Calories: 449
Protein: 13g
Carbs: 57g
Fat: 18g
Ingredients
- 1 tbsp aged balsamic vinegar (use half) (Sulphites) (Aged Balsamic Vinegar (Cooked Grape Must, Wine Vinegar), Xanthan Gum)
- 140g monkfish tail diced (skin off) (Fish)
- 50g edamame beans (Soya)
- 1 pepper (use half)
- 2 large potatoes
- 1 red beef tomato (use half)
- 1 handful of fresh chives (use half)
- 1 courgette (use half)
- 1 shallot (use half)
- 2 tbsp Belazu sundried tomato paste (use half) (sunflower oil 45.0%, sundried tomatoes (contain salt, traces of citric acid and ascorbic acid) 39.0%, water 16.0%)
Nutritional Information
Calories: 720
Protein: 17g
Carbs: 96g
Fat: 28g
monkfish with sauce vierge
Monkfish with sauce vierge, edamame & roasted hasselback potatoes with grilled courgette.
Getting hungry?
Find 56 recipes a week just like this one at Mindful Chef, that are all:
Delicious, high quality food - and lots of it
No stodgy refined carbs - no food comas here
Goodness from natural food - full of fibre
Cooking Instructions
- Preheat the oven to 220C / fan 200C / gas mark 7. Cut the potatoes in half and score lines into them, place onto a tray, drizzle with 1 tbsp of oil and salt and pepper, bake for 35 mins, until golden and crispy.
- Make the sauce. Finely dice the shallot, dice the pepper, finely chop the chives, cut the tomato in half and scoop out the seeds (reserve the hollowed halves for later). Chop the seeds and place into a bowl with the shallot, pepper, half the chives, vinegar and tomato paste. Season with sea salt and black pepper and mix well. Mix 1 tbsp of the sauce with the edamame beans.
- Slice the courgette in half and season with sea salt and black pepper. Heat a medium frying pan with 1 tbsp oil on a medium-high heat. Place the courgette in the pan and cook for 5 mins each side, then place on a lined tray and roast for 10 mins.
- Keep the pan on the heat, add 1 tbsp of oil, place the monkfish into the pan and cook for 3-4 mins on each side until cooked through. Season with sea salt and black pepper.
- Serve the courgette topped with the monkfish and the sauce spooned over the top. Place the potatoes and edamame beans in the hollowed out tomato alongside. Garnish with the remaining chives.
Looking for more recipe inspiration?
Subscribe to our newsletter and get delicious seasonal inspiration and recipes, plus 25% off your first 4 boxes with us!
By signing up to our mailing list you agree to the terms of our Privacy Policy.