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  • 01/05/2013
  • Easy
  • 4
  • 45 min

Soft fish fried to a golden colour, combined with a sweet and spicy tomato sauce, and served with pasta and grated cheese: this is an explosion of great colours and flavours.

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  • 400 g monkfish
  • 1 can of crushed tomatoes (400 grams)
  • 100 g onion
  • 1 hot chili pepper
  • 200 g pappardelle or fettucine pasta
  • 50 ml extra olive oil
  • 2 clove garlic
  • 1 tsp sugar
  • 1 tbsp fresh basil leaves
  • 2 tbsp lemon juice
  • 1 tbsp Vegeta
  • 50 g parmesan cheese, grated


  1. 1.
    Heat olive oil in a saucepan and gently fry the onion until soft and golden. Add minced garlic and one hot chili pepper sliced in rings, stir and continue to fry.
  2. 2.
    Add crushed tomatoes, sugar, chopped basil leaves, and one spoon of Vegeta spice blend. Sauté on low heat for 15-20 minutes, adding a little water to keep it moist.
  3. 3.
    While the sauce is cooking, boil water in a large pot and cook the pasta. Drain in a colander and stir, adding a little olive oil.
  4. 4.
    Cut the monkfish into nicely sized steaks and fry the fish in warm olive oil in a skillet until nice and golden. Add the fried fish to the sauce and briefly cook for the flavours to blend.


Arrange monkfish and tomato sauce on a bed of cooked fettucine or papardelle pasta, grate some parmesan cheese on top, and serve.


Squeeze the juice of one lemon on monkfish steaks before frying to keep the steaks firm and the fish nice and aromatic.

Energy and nutritive values

Energy and nutritive values are calculated for one serving (i.e. for 1 person). If it is a dessert, energy and nutritive values have been calculated for 100 g.

Nutrient Unit of measure Amount F rda (%) M rda (%)
Energy values kcal / kJ 351 / 1.467 - -
Fat g 19,09 - -
Carbohydrates g 17,14 - -
Dietary fibre g 2,43 - -
Protein g 27,93 - -
Salt g 2,60 0 0
Vitamin A μg 1.053,59 26 21
Vitamin D μg 476,50 238 238
Niacin mg 13,44 96 67
Pantothenic acid mg 0,96 14 14
Potassium mg 757,05 20 20
Calcium mg 235,13 24 24
Phosphorous mg 349,59 44 44

* RDA is based on daily allowances for women of 2000 kcal, and for men of 2900 kcal at the age of 25 to 50. (Source: DRI reports - Macronutrients, Elements, Vitamins, www.nap.edu; Genesis R&D and Podravka d.d.)