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.
Tomato harissa monkfish with herby millet
Tomato harissa monkfish with herby millet and purple sprouting broccoli
Prep in 10
New
Low sat fat
Serving size
Ingredients
- 1 shallot (use half)
- 60g baby plum tomatoes
- 1 garlic clove
- 40g millet
- 2 tsp rose harissa paste (Rehydrated red peppers, sunflower oil, Spice Mix with Rose Petals, Garlic, Salt, Acidity Regulator: citric Acid)
- 1 handful of fresh mint (use half)
- 100g passata (use half)
- 20g preserved lemons (use half) (Sulphites) (Lemons (61%), Salt (10%). Packed in Water (29%))
- 180g purple sprouting broccoli (use half)
- 140g monkfish tail diced (skin off) (Fish)
Nutritional Information
Calories: 359
Protein: 9.9g
Carbs: 45g
Fat: 15g
Ingredients
- 4 tsp rose harissa paste (Rehydrated red peppers, sunflower oil, Spice Mix with Rose Petals, Garlic, Salt, Acidity Regulator: citric Acid)
- 1 handful of fresh mint
- 75g baby plum tomatoes
- 180g purple sprouting broccoli
- 100g passata
- 280g diced monkfish tail (skin off) (Fish)
- 80g millet
- 2 garlic clove
- 1 shallot
- 20g preserved lemons (Sulphites) (Lemons (61%), Salt (10%). Packed in Water (29%))
Nutritional Information
Calories: 334
Protein: 9.7g
Carbs: 44g
Fat: 12g
Tomato harissa monkfish with herby millet
Tomato harissa monkfish with herby millet and purple sprouting broccoli
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Cooking Instructions
- Preheat the oven to 240C / fan 220C / gas mark 9 and boil a kettle. Heat a dry saucepan and pour the millet in before the water. Toast for 2 mins, stirring constantly. Pour in 400ml boiling water and simmer for 15 mins. Drain any remaining liquid in necessary, then fluff with a fork.
- Finely dice the shallot. Finely dice or crush the garlic. Heat a medium saucepan with 1/2 tbsp oil on a medium heat. Add the shallot and whole tomatoes and cook for 5-7 mins, stirring occasionally until softened. Add the garlic, cook for another 2 mins then stir in the harissa. Add the passata, 50ml water and the monkfish. Simmer for 10 mins until the fish is cooked through and the sauce has thickened.
- Meanwhile, place the broccoli on a lined baking tray and drizzle over 1/2 tbsp oil. Season with sea salt and black pepper then roast for 10 mins.
- Quarter the preserved lemons and carefully remove the pulp in the middle. Finely dice the skin and half of the pulp. Roughly chop the mint leaves, then stir both through the drained millet.
- Serve the tomato harissa monkfish with the herby millet and roasted broccoli.
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