Seared Monkfish Tail With A Creamy Bravas Sauce

Seared Monkfish Tail With A Creamy Bravas Sauce

Ingredients for 2 people

For the fish:

  • 1/1.5 kg of filleted monkfish tails (ca 500/750 g of fillet yield)
  • 2 tablespoon of olive oil
  • 50g of unsalted butter
  • 2 large garlic cloves, minced 
  • Small bunch of chopped parsley (optional)
  • Salt and black pepper to taste

For the brava sauce (you can prepare this in advance and keep it in the fridge for 24hrs):

  • 1 red pepper, diced, for a creamy texture (compared to the traditional bravas sauce)
  • 3 tbsp olive oil
  • 1 small onion, chopped
  • 2 garlic cloves, chopped
  • 227g can chopped tomatoes
  • 1 tbsp tomato purée
  • 2 tsp sweet paprika
  • good pinch chilli powder
  • 1 pinch of sugar


  1. First make your creamy brava sauce. Heat the oil in a pan over medium-high heat and sauté the onion and red pepper for about 5 minutes. Add the garlic, chopped tomatoes, red pepper, tomato purée, sweet paprika, chilli powder, sugar and a pinch of salt, then simmer for 10 mins. Transfer to a food processor and blend. an be kept chilled for up to 24 hrs
  2. Now on to the fish. Heat olive oil in a large pan over medium-high heat and thoroughly pat your monkfish tail dry with paper towels before adding to the pan. Pan-fry for about 2 minutes on each side until golden and season with salt and pepper to taste
  3. Melt the butter in the same pan, then add the garlic and cook for a minute until fragrant. Tilt the pan and bask the fish with the buttery sauce for 2 minutes or until the flesh starts flaking. Remove from the pan and set aside on a plate or chopping board to slice the monkfish into 3cm medallions.
  4. Plate the medallions on top of the creamy brava sauce, then drizzle with the buttery sauce and if using some parsley.
  5. Enjoy with steamed veg like asparagus or mashed potatoes!


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