Monkfish a la marinera is one of the most elegant seafood stews on the Mediterranean coast. The firmness of the monkfish meat perfectly resists slow cooking, absorbing all the aromas of the sauce, saffron and white wine, along with the prawns and mussels.
Mediterranean
Seafood monkfish with prawns and mussels
Seafood monkfish with prawns and mussels in tomato and white wine sauce. Mediterranean seafood stew, high in protein and low in fat.
- Spain
- Main course
- Light
- High protein
- Low fat
- Low sugar
- medium
20 min
Tiempo de Preparación
4
Servings
Nutrición por ración
- Calories 295 kcal
- Protein 44 g
- Fiber 1.5 g
- Carbohydrates 8 g
- Fat 8 g
- Sodium 540 mg
Story behind the dish
Preparation
Marinera monkfish with shrimp and mussels is a preparation from Spain with medium difficulty. Reserve about 50 minutes in total (20 for mise en place and preparation, 30 for cooking). Follow the 8 phases in order: each step indicates what to do, what to observe and, when applicable, the time or level of fire.
Before you start
- Have ready: 800 g sliced monkfish tail.
- Have ready: 300 g of peeled shrimp.
- Have ready: 400 g of mussels.
- Have ready: 3 ripe tomatoes, peeled and chopped.
- Have ready: 1 large onion, chopped.
- Salt, oil and spices measured and within reach.
- Clean utensils, board and clear work surface.
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Open the steamed mussels; reserve the meat and strain the broth
Open the steamed mussels; Reserve the meat and strain the broth. Keep the steam constant; If the water in the base evaporates, add more heat without wetting the food.
Keep the steam constant; If the water in the base evaporates, add more heat without wetting the food.
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Season the monkfish with salt and pepper; Brown it in hot oil for 2 minutes on each side.
Season the monkfish with salt and pepper; Brown it in hot oil for 2 minutes on each side. Booking. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
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in the same oil
In the same oil, sauté onion and garlic for 10 minutes. Stir frequently so it doesn't stick. The objective is to concentrate aromas, not to accelerate with excessive heat.
Stir frequently so it doesn't stick. The objective is to concentrate aromas, not to accelerate with excessive heat.
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Add the tomato and cook for 8 minutes until reduced.
Add the tomato and cook for 8 minutes until reduced. Go slowly and confirm texture, aroma and color before moving to the next step. Watch the exact point indicated; An extra minute can alter the result.
Go slowly and confirm texture, aroma and color before moving to the next step.
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Pour in the white wine and evaporate for 2 min.
Pour in the white wine and evaporate for 2 min. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
-
Add the fumet
Add the fumet, mussel broth and saffron; boil 5 min. When it comes to a boil, adjust the heat to maintain a constant bubbling, not an uncontrolled boil.
When it comes to a boil, adjust the heat to maintain a constant bubbling, not an uncontrolled boil.
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Add the monkfish and shrimp; Cook covered over low heat for 10 minutes
Add the monkfish and shrimp; Cook covered over low heat for 10 minutes. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
-
Add the mussels and chopped parsley; heat for 2 min and serve
Add the mussels and chopped parsley; heat for 2 min and serve. Serve on a preheated plate or platter if the dish must maintain temperature.
Serve on a preheated plate or platter if the dish must maintain temperature.
Chef's tips
- Preheat the oven well in advance so that the temperature is stable from the first minute.
- Keep the steam constant; If the water in the base evaporates, add more heat without wetting the food.
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