Monkfish with mussels and butter beans

This dish is coastal comfort at its best. It’s elegant, hearty, and full of clean, satisfying flavours. Meaty, golden-roasted monkfish tail, resting on a vibrant stew of plump mussels and creamy butter beans. A base of softened fennel, leek and carrot adds sweetness, while a handful of fresh herbs and a squeeze of lemon bring everything to life.

This is a balanced, nutrient-rich seafood dish. The score benefits from the lean protein from monkfish and mussels, high fibre from the beans and vegetables, and healthy fats from olive oil.

Per serving: approximately 420 kcal, 22g fat, 8g saturated fat, 20g carbohydrates, 5g sugars, 9g fibre, 35g protein.

Equipment

Ingredients

Method

This elegant one-pan fish dish is all about timing. Start the mussel stew first, then cook the monkfish so both are ready to serve together. The key is a well-organised prep.

Prep the Vegetables & Fish (15 minutes)

1. Prepare the vegetables. Finely chop the carrot, celery, leek and fennel bulb. Grate the garlic. This fine chopping, or ‘brunoise’, ensures they cook quickly and evenly into a delicate base for the stew.
2. Prepare the seafood. Scrub the mussels under cold running water, pulling away any beards. Discard any with broken shells or that remain open when tapped. Ask your fishmonger to cut the monkfish tail into 4-6 even-sized pieces on the bone, or do it yourself with a very sharp, heavy knife.
3. Preheat the oven. Set your oven to 220C/200C Fan/Gas 7. This high heat is perfect for finishing the monkfish.

Cook the Mussel & Butter Bean Stew (12 minutes)

4. Sweat the vegetables. Heat 2 tbsp olive oil in a large saucepan over a medium-high heat. Add the chopped carrot, celery, leek, fennel and the optional chilli flakes. Cook for 4-5 minutes, stirring often, until the vegetables have softened but not taken on any colour. Add the grated garlic and cook for another minute until fragrant.
5. Steam the mussels. Increase the heat to high. Add the cleaned mussels and the hot vegetable stock to the pan. Immediately cover with a tight-fitting lid. Cook for 2-3 minutes, shaking the pan occasionally, until all the mussels have opened.
6. Add beans and herbs. Use a slotted spoon to lift the mussels out into a bowl, leaving the broth and vegetables in the pan. Add the drained butter beans to the broth and let them heat through for 2 minutes. Turn off the heat. Stir in the celery leaves, chopped parsley, and tarragon. Return the mussels to the pan and cover to keep warm. The residual heat will finish them perfectly.

Roast the Monkfish Tail (10 minutes, plus resting)

7. Sear the fish. While the stew cooks, start the fish. Heat a large ovenproof frying pan over a medium-high heat. Add the 2 tbsp olive oil. Once hot, add the monkfish pieces. Fry undisturbed for 3-4 minutes until a deep golden crust forms on one side. Carefully turn the pieces over.
8. Add butter and finish in the oven. Add the butter to the pan. As it melts, spoon the foaming butter over the fish. Sprinkle the paprika evenly over the monkfish. Transfer the entire pan to the preheated oven.
9. Roast and rest. Roast for 6-8 minutes. The monkfish is done when it feels firm to the touch and is opaque all the way through. Remove the pan from the oven (remember the handle will be searingly hot). Immediately pour the lemon juice over the fish. Let it rest in the pan for 5-10 minutes; this allows the juices to settle, keeping the fish succulent.

Serve

10. Plate the dish. Spoon the fragrant mussel, butter bean and vegetable stew into the centre of four wide, shallow bowls, dividing the broth evenly. Nestle the roasted monkfish pieces on top. Garnish with any reserved fennel fronds. Serve immediately, encouraging everyone to dip the fish into the savoury broth.

Suggested Wine Pairing

The sweet, meaty monkfish and briny mussels need a wine with crisp acidity to complement the richness. A mineral-driven white or a light, crisp rosé are perfect choices. Look for wines with citrus or green apple notes to mirror the lemon and fresh herbs in the dish.

• Waitrose Picpoul de Pinet (around £9). This zesty, lemon-and-sea-spray French white is a classic shellfish wine. Its sharp acidity cuts through the butter and highlights the fresh herbs.
• Tesco Finest Albariño (around £9). With its peachy aroma and saline finish, this Spanish white wine pairs beautifully with both the monkfish and the mussels, enhancing the sea-fresh flavours.
• M&S Provence Rosé (around £10). A dry, pale rosé with delicate red fruit and herbal notes. It’s wonderfully versatile and light enough not to overpower the delicate beans and vegetables.

What can you serve with this

1. Crusty sourdough bread. Essential for mopping up every last drop of the delicious vegetable and mussel broth.
2. Buttery new potatoes. A bowl of simple, steamed jersey royals tossed in a little parsley would be a wonderful, comforting addition.
3. A simple green salad. Dressed with a light lemon vinaigrette, it adds a fresh, crisp counterpoint to the rich stew.
4. Chargrilled asparagus. In season, a few spears of asparagus alongside would make the dish even more special.