Light monkfish à l’armoricaine

A festive dish revisited: monkfish medallions simmered in a tomato and white wine sauce with aromatics, without excess cream or butter. Briny, fragrant and refined, yet light.

Preparation: 20 min  |  Cooking: 30 min  |  Servings: 4  |  Difficulty: Medium

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 280 kcal · 43 g protein · 13 g carbohydrate · 2 g fat

Ingredients

• 700 g monkfish
• 2 tins of tomatoes, chopped
• 200 ml white wine
• 1 onion
• 2 cloves garlic
• 1 tbsp tomato purée
• 1 bunch of tarragon

Method

1. Brown the monkfish medallions and set aside.
2. Fry the onion and garlic and deglaze with the white wine.
3. Add the tomatoes and the purée and simmer for 15 minutes.
4. Return the monkfish, poach for 10 minutes and scatter with tarragon.

Nutritional benefits

Monkfish is a lean, firm fish, rich in protein and low in fat, good for cholesterol. The tomato and white wine sauce, made without cream, stays light while still being tasty. A refined, briny and balanced dish, naturally gluten-free, to serve with rice.

Variations and substitutions

• Use king prawns (festive version).
• Use cod or anglerfish.
• Alcohol-free: use fish stock.
• Add saffron for colour.

Storing and preparing ahead

Keeps for 1 day; reheat gently so the monkfish does not dry out.

💡 Good to know

Monkfish needs to be seared and then poached briefly: overcooked, it turns tough. Keep a close eye on it.

Read also

Discover more high-protein recipes · cholesterol-friendly recipes · healthy & balanced recipes · gluten-free recipes.

The foods in this recipe: monkfish · tomatoes · white wine · onion · garlic.

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