Lotte à l'Armoricaine

Lotte à l'Armoricaine is a delightful Breton dish featuring monkfish simmered in a rich tomato and white wine sauce, infused with aromatic herbs. This healthy seafood dish is both comforting and vibrant, perfect for a romantic dinner or a special occasion.

Ingredients

• Monkfish fillets - 300 grams
• Olive oil - 2 tablespoons
• Shallots - 2, finely chopped
• Garlic - 2 cloves, minced
• Red bell pepper - 1, diced
• Tomato puree - 2 tablespoons
• White wine - 100 ml
• Fish stock - 150 ml
• Bay leaf - 1
• Thyme - 1 teaspoon, dried
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - 2 tablespoons, chopped for garnish

Steps

1. Heat olive oil in a large pan over medium heat.
2. Add the chopped shallots and minced garlic, sauté until translucent.
3. Stir in the diced red bell pepper and cook for another 3 minutes.
4. Add the tomato puree and cook for 2 minutes, stirring frequently.
5. Pour in the white wine and let it simmer for 3 minutes to reduce slightly.
6. Add the fish stock, bay leaf, and thyme; season with salt and black pepper.
7. Bring the mixture to a gentle boil, then reduce to low heat.
8. Carefully add the monkfish fillets to the pan, cover, and simmer for about 10-12 minutes, or until the fish is cooked through and flakes easily.
9. Remove the bay leaf and serve the dish garnished with fresh parsley.

Nutrition

• Calories: 320
• Protein: 45 g
• Carbs: 10 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 90 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• High in lean protein, promoting muscle health.
• Rich in omega-3 fatty acids, supporting heart health.

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