Grilled monkfish with summer vegetables, samphire and tomato consommé

This grilled monkfish is served with a light tomato consommé, samphire, watercress and broad beans. The consommé needs time to drip through muslin, so it’s best started well ahead of serving. Elegant and fresh, the dish pairs firm, lightly charred monkfish with a bright, clear tomato broth and seaside vegetables for a clean summer plate.

This recipe is a strong candidate for a lighter rating because it centers on monkfish and vegetables with no cream, butter, eggs or nuts. The tomato consommé, samphire, watercress and broad beans keep it fresh and lean, while the anchovy oil adds depth without making it heavy.

Estimated nutrition (per serving, 2): kcal ~260–320, fat ~10–15g, saturated fat ~1.5–2.5g, carbs ~10–15g, sugars ~7–10g, fibre ~3–5g, protein ~28–34g.

Ingredients

For the grilled monkfish

• 1 monkfish tail (about 500g/1lb 2oz), on the bone, skinned.
• 2 tbsp olive oil.
• 1 anchovy fillet.
• 1 garlic clove, crushed.
• 1 tsp chopped fresh oregano.
• Salt and freshly ground black pepper.

For the tomato consommé

• 1kg/2lb 4oz ripe tomatoes.
• 1 celery stick, chopped.
• 1 banana shallot, chopped.
• ½ fennel bulb, chopped.
• 2 garlic cloves, peeled.
• 10g/⅓oz fresh basil leaves.

To serve

• 100g/3½oz samphire, blanched.
• 10g/⅓oz watercress.
• 30g/1oz cooked and double-podded broad beans.
• Salt and freshly ground black pepper.

Method

1. Make the tomato consommé first by blitzing the tomatoes, celery, shallot, fennel and garlic briefly in a food processor until broken down.
2. Tip the mixture into a muslin-lined colander set over a bowl, add the basil and leave it to drip through slowly for a couple of hours. Do not press it, or the consommé may turn cloudy.
3. Season the monkfish with salt and pepper, then preheat a large flat frying pan over a high heat.
4. Grill the monkfish all over until lightly charred and cooked through. It should be opaque and firm.
5. While the fish cooks, warm the olive oil in a small pan over a low heat, add the anchovy and garlic and cook gently until the anchovy melts into the oil, then stir in the oregano.
6. Transfer the cooked monkfish to the anchovy oil and leave it to rest, basting frequently.
7. Toss the samphire, watercress and broad beans together and divide between bowls.
8. Spoon over the tomato consommé, remove the monkfish from the bone, slice it and serve on top of the vegetables and consommé.

Serving notes

This works best when the consommé has had enough time to strain properly, so start that well in advance. The dish is light enough for a warm day but still substantial because monkfish has a meaty texture.

Ingredient detail

The key contrast here is between the clean, sweet tomato consommé and the savoury anchovy oil brushed over the monkfish. Samphire adds saltiness, while broad beans and watercress bring freshness and colour. It’s a simple plate, but the separate elements make it feel refined.