Introduction
Bean stew paired with monkfish creates a delightful and hearty meal perfect for any occasion. With fresh ingredients and robust flavors, this dish showcases the beauty of sustainable cooking. The combination of creamy borlotti beans, tender vegetables, and succulent monkfish wrapped in pancetta makes for a comforting yet elegant dish. Let’s delve into the ingredients needed to bring this culinary delight to your table.
Detailed Ingredients with measures
For the Bean Stew:
– Olive oil
– ½ a bunch of fresh mint (15g)
– 2-3 cloves of garlic
– 1 fresh red chilli
– 1 teaspoon baby capers
– 2 anchovy fillets in oil, from sustainable sources
– 1 leek
– 400g fresh borlotti beans (podded weight)
– 250ml rosé wine
– 1kg baby potatoes
– 2 x 400g tins of quality plum tomatoes
– 200g runner beans
– 200g yellow and green French beans
For the Monkfish:
– 2 sprigs of fresh flat-leaf parsley
– 4 sprigs of fresh rosemary
– 1 lemon
– 1 x 350g monkfish tail fillet, skinned, trimmed, from sustainable sources
– 11 slices of higher-welfare smoked pancetta
– 30g Parmesan cheese
– 2 cloves of garlic
– 1 fresh red chilli
Prep Time
Preparation for this dish requires attention to detail and fresh ingredients, making it an enjoyable process.
Cook Time, Total Time, Yield
Cook time for the bean stew and monkfish is approximately 35 to 40 minutes, with an overall total time of about an hour including prep. This recipe yields a delightful meal for four servings, combining the rich flavors of the stew with the aromatic monkfish for a truly memorable dining experience.
Detailed Directions and Instructions
Prepare the Casserole
Heat a thin layer of olive oil in a large non-stick casserole pan over medium heat. Pick in the mint leaves and fry for 1 minute, or until crisp. Transfer to kitchen paper and set aside.
Infuse the Oil
Peel and finely slice the garlic. Trim and finely slice the chilli. Add both to the mint-infused oil along with the capers and anchovies.
Cook the Leek
Halve, wash, and finely slice the white part of the leek. Stir into the pan, saving the darker tops for another use.
Add the Beans and Wine
Add the borlotti beans directly into the pan. Increase the heat to medium-high, pour in the wine, then add the potatoes, cutting any larger ones into 2cm chunks. Let the wine cook away, then pour in the tomatoes along with 1 tin’s worth of water, breaking them up with the back of a wooden spoon.
Prepare the Runner and French Beans
Prepare the runner beans by feeding them through a bean cutter. If unavailable, run a speed-peeler down each side to remove stringy bits, then cut them at an angle into 3cm pieces. Trim the stalky ends off the French beans. Add all the beans to the pan. Cover and cook for 20 minutes, or until thickened and reduced.
Preheat the Oven
Preheat the oven to 200°C/400°F/gas 6.
Prepare the Herb Mixture
Pick the leaves from the parsley and 2 rosemary sprigs onto a board. Grate over the lemon zest, then finely chop everything together until fine. Add a pinch of black pepper, lay the monkfish on top, and roll in the herb mixture.
Wrap the Monkfish
Drizzle a large piece of greaseproof paper with oil. Lay the pancetta slices on top, overlapping slightly. Finely grate over the Parmesan. Place the monkfish at the bottom end of the pancetta slices, lying horizontally. Gently roll it up, using the greaseproof paper to help.
Sear the Monkfish
Heat 1 teaspoon of oil in an ovenproof non-stick frying pan on high heat. Gently add the monkfish. Peel the garlic cloves and quarter the zested lemon. Add to the pan along with the whole chilli and remaining rosemary sprigs.
Roast the Monkfish
As soon as the pancetta starts to sizzle, transfer the pan to the oven and roast for 15 to 20 minutes, or until golden, crisp, and cooked through.
Serve the Dish
Baste the monkfish with the pan juices, leave to rest, then slice into 4 portions. Serve with the bean stew, topped with crispy mint leaves.
Notes
Use Fresh Ingredients
For the best flavor, use fresh and high-quality ingredients, especially beans and fish.
Adjust Seasoning
Taste and adjust seasoning as needed throughout the cooking process.
Cooking Time
Cooking times may vary based on your equipment, so keep an eye on both the stew and the monkfish.
Alternate Beans
If you cannot find borlotti beans, you can substitute with other types of beans such as cannellini or kidney beans.
Vegetable Variations
Feel free to add other vegetables to the stew, like carrots or zucchini, according to your preference.
Cook techniques
Infusing oil
Using olive oil as the base, heat it gently in a pan to add flavor to your dish. Infuse with fresh herbs or spices, such as mint leaves, until they become crisp.
Slicing garlic and chili
Peel and finely slice garlic cloves and fresh chili peppers. This technique ensures even distribution of flavor throughout the dish.
Preparing leeks
Halve, wash, and finely slice the white part of leeks, which adds a sweet and mild onion flavor to the stew.
Deglazing with wine
Pouring in rosé wine after sautéing ingredients helps to lift the fond from the pan, adding depth of flavor to the stew.
Breaking up tomatoes
When adding canned tomatoes to a dish, break them up using a wooden spoon. This technique helps release their juices and creates a more cohesive sauce.
Trimming runner and French beans
Prepare runner beans by cutting them at an angle into pieces. Trim the ends of French beans to remove tough bits, ensuring all beans cook evenly.
Chopping herbs
Chop fresh herbs finely, combining them with lemon zest and seasoning to create a flavorful coating for the monkfish.
Wrapping in pancetta
Lay slices of smoked pancetta flat on a surface, incorporating cheese and then rolling fish inside for a flavorful and crispy exterior when cooked.
Searing fish
In a hot pan, gently sear the monkfish wrapped in pancetta to develop a golden, crispy texture before transferring it to the oven.
Basting
Baste the fish with pan juices during the cooking process to enhance moisture and flavor before serving.
FAQ
What type of olive oil should I use for the bean stew?
Choose a good quality extra virgin olive oil for better flavor.
Can I use dried beans instead of fresh borlotti beans?
Yes, you can use dried beans, but they will need to be soaked and cooked longer.
Is there a substitute for monkfish in this recipe?
You can use other firm white fish, such as cod or halibut, as a substitute for monkfish.
How do I know when the monkfish is cooked properly?
The fish should be opaque and flake easily with a fork when cooked.
Can I prepare the bean stew in advance?
Yes, bean stew can be made ahead of time and stored in the fridge. Reheat thoroughly before serving.
What can I serve with this dish besides the bean stew?
This dish pairs well with crusty bread or a fresh green salad for added texture and flavor.
Conclusion
The bean stew paired with monkfish creates a delightful dish that showcases the fresh flavors of herbs, beans, and sustainable seafood. The use of seasonal ingredients and careful preparation contributes to a meal that is both nutritious and satisfying. Enjoying this dish will not only please the palate but also promote mindful eating through the inclusion of eco-conscious ingredients.
More recipes suggestions and combination
Vegetable and Bean Chili
Combine fresh borlotti beans with a variety of vegetables like bell peppers, corn, and zucchini for a hearty chili. Spiced with cumin and topped with fresh cilantro.
Herb-Crusted Chicken
Use the fresh parsley and rosemary to create a herb crust for chicken breasts. Serve with a side of roasted baby potatoes and a salad.
Pasta with Tomato and Anchovy Sauce
Utilize the quality plum tomatoes and anchovy fillets to create a savory pasta sauce. Toss with spaghetti and finish with grated Parmesan cheese.
Stuffed Peppers
Mix cooked baby potatoes, capers, and herbs, then stuff into bell peppers and bake until tender. Drizzle with olive oil before serving.
Roasted Vegetable Salad
Roast a mix of runner beans, French beans, and baby potatoes with garlic and olive oil. Toss with lemon juice and top with crumbled feta cheese for added flavor.
Caprese Salad with a Twist
Combine fresh mint leaves with sliced tomatoes and mozzarella, drizzle with olive oil and balsamic glaze for a refreshing salad.
Risotto with Borlotti Beans
Make a creamy risotto using arborio rice, adding in borlotti beans, garlic, and parmesan for a comforting dish. Finish with fresh mint for brightness.
Vegetable Stir Fry
Stir fry a mix of yellow and green French beans with garlic, chili, and a splash of soy sauce for a quick and flavorful side dish.
