Chargrilled monkfish kebabs
- 30min
- 2
- 324 kcal
- Easy
- Pescatarian
- Dairy free
Per 270 g contains
of an adult's recommended intake.
Typical energy values per 100g: 500kj/120kcal
These kebabs are a fishy take on traditional barbecued fare, with juicy tomatoes and fresh rosemary.
Meaty monkfish is great for skewering and grilling on the barbecue. This simple recipe provides essential fatty acids and lean protein from the monkfish, whilst tomatoes give a burst of vitamins and phytonutrients.
Ingredients
- Olive oil30ml 1fl oz
- Garlic15g 0.5oz
- Fresh rosemary5g 0.17oz
- Monkfish300g 10.5oz
- Cherry tomatoes250g 8.8oz
Cooking Method
- Soak 8 wooden skewers in a glass of water (turn after 5 minutes) or laid flat in a roasting tin of water. This prevents the wood from burning on the BBQ.
- Put the oil, garlic and one sprig of rosemary in a small pan and heat gently. Once the oil is bubbling, turn off the heat and leave the pan to cool. Remove rosemary and blitz the oil and garlic with a hand blender.
- Thread tomatoes and chunks of monkfish on to the skewer (you can also thread rosemary inside the tomato at the same time for extra herby flavour). Use a silicone brush to coat the kebabs with the infused oil.
- Cook the kebabs on the barbecue, turning regularly until slightly golden and tomatoes begin to char (roughly 8 mins).
Nutritional Information
| Typical Values | per 100g | per 270g serving |
|---|---|---|
| Energy | 120 kcal 500 kj | 324 kcal 1351 kj |
| Fat of which saturates | 6.2 g 0.9 g | 16.7 g 2.5 g |
| Carbohydrate of which sugars | 2.2 g 1.7 g | 6 g 4.6 g |
| Fibre | 0.8 g | 2.1 g |
| Protein | 13.4 g | 36.2 g |
| Salt | 0 g | 0.1 g |
Monkfish
This firm, white fish is perfect for barbecue cooking as it retains its shape and meatiness. It provides lean protein and is low in fat.
Tomatoes
Provide vitamins A, C, E and K as well as minerals including folate, potassium and manganese. They're also rich in the antioxidant lycopene, which when cooked, is increased.
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