The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Smoky Mediterranean monkfish stew
We’ve given this traditional Tuscany stew a serious glow-up! Posh monkfish chunks, smoked paprika and sun-dried tomato paste all elevate the trattoria vibes, while onions, peppers and cannellini beans hike up the hearty filling power.
SWK: High protein
Plants 5
SWK: High fibre
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Serving size
Ingredients
- 200g diced monkfish (Fish, Crustaceans, Molluscs) (monk fillet pieces)
- 2 tsp smoked paprika
- 1 tbsp sun-dried tomato paste (Water, Sun Dried Tomato (Sun dried tomatoes, Salt), Tomato Paste, White Wine Vinegar 12%, Salt, Ground Oregano, Citric Acid, Ascorbic Acid)
- 1 onion
- 1 pepper
- 3 garlic clove
- 1 vegetable stock cube (use half) (Celery) (Sea salt, potato starch*, sustainable palm oil*, sugar*, vegetables*(6,8%) [celery*, onion*, carrot*, parsnip*, tomato*], sunflower oil*, yeast extract, caramelised sugar*, herbs* & spices* ( lovage*, turmeric*, parsley*, black pepper*) *Organic ingredients)
- 180g Tenderstem broccoli
- 200g passata (tomatoes, salt, citric acid)
- 230g cannellini beans (cannellini beans, water, salt)
- 1 handful of fresh flat-leaf parsley
Nutritional Information
Calories: 298
Protein: 30g
Carbs: 36g
Fat: 2.7g
Ingredients
- 2 onion
- 2 pepper
- 5 garlic clove
- 400g diced monkfish (Fish, Crustaceans, Molluscs) (monk fillet pieces)
- 1 tbsp smoked paprika
- 2 tbsp sun-dried tomato paste (Water, Sun Dried Tomato (Sun dried tomatoes, Salt), Tomato Paste, White Wine Vinegar 12%, Salt, Ground Oregano, Citric Acid, Ascorbic Acid)
- 400g passata (tomatoes, salt, citric acid)
- 460g cannellini beans (cannellini beans, water, salt)
- 1 vegetable stock cube (use half) (Celery) (Sea salt, potato starch*, sustainable palm oil*, sugar*, vegetables*(6,8%) [celery*, onion*, carrot*, parsnip*, tomato*], sunflower oil*, yeast extract, caramelised sugar*, herbs* & spices* ( lovage*, turmeric*, parsley*, black pepper*) *Organic ingredients)
- 360g Tenderstem broccoli
- 1 handful of fresh flat-leaf parsley
Nutritional Information
Calories: 290
Protein: 30g
Carbs: 35g
Fat: 2.4g
Smoky Mediterranean monkfish stew
We’ve given this traditional Tuscany stew a serious glow-up! Posh monkfish chunks, smoked paprika and sun-dried tomato paste all elevate the trattoria vibes, while onions, peppers and cannellini beans hike up the hearty filling power.
Cook time:
30 mins
Cuisine:
Mediterranean
Food group:
Fish
Allergens: Fish, Celery
Cooking Instructions
Before you start
- 1 large non stick frying pan
- 1 large saucepan
Prep your veg
- Peel the onions and cut each into 8 wedges. Deseed and thickly slice the peppers.
- Peel and crush the garlic.
Sauté the fish
- On a separate board, cut the monkfish chunks in half.
- Spritz a large non-stick frying pan with cooking spray and put it over a medium-high heat. Fry the monkfish chunks for 3-4 mins until browned, then remove from the pan and set aside.
Stir up your stew
- Keep the frying pan over the heat, spritz with cooking spray and cook the onions, peppers and garlic for 3-4 mins.
- Add the paprika and tomato paste and cook for 1 min, then tip in the passata, the beans and their water. Crumble in half the stock cube, pour in 150ml water (200ml for 4 portions) and stir well.
- Return the monkfish to the pan and simmer for 6-8 mins, until cooked through and opaque.
Bring it all together
- Meanwhile, trim the broccoli and cook in boiling water for 3-4 mins, then drain.
- Finely chop the parsley and stir it into the frying pan.
- Serve the stew with the broccoli.