Baked monkfish with cherry tomatoes and olives, a tasty and light dish that is also very quick to prepare. You just need to clean the fish, add the other ingredients and put everything in a baking dish… a few minutes of cooking and you will have a tasty and appetizing dish, perfect for the summer season. You can cook everything in one pan, or use smaller baking dishes if you want to have the portions ready… try this recipe, it’s really easy!
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- Difficulty: Very Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2People
- Cooking methods: Oven
- Seasonality: All Seasons
- Energy 173.22 (Kcal)
- Carbohydrates 8.18 (g) of which sugars 7.06 (g)
- Proteins 23.08 (g)
- Fat 4.77 (g) of which saturated 0.83 (g)of which unsaturated 1.87 (g)
- Fibers 1.31 (g)
- Sodium 350.75 (mg)
Indicative values for a portion of 230 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 2 monkfish tails (200-250 g each)
- 1 cup cherry tomatoes
- 2 tablespoons Taggiasca olives (or black)
- 1 tablespoon capers (optional)
- 1 tablespoon breadcrumbs
- herbs (basil, thyme, parsley or others)
- extra virgin olive oil
- salt
- pepper
Tools
- Baking dish
- Cutting board
- Knife
Preparation
Clean the monkfish tails by removing the dark skin, you can have the fishmonger clean it if you’re not familiar.
Rinse the fish and dry it with paper towels.
With a sharp knife, make two deep cuts along the side of the central bone, but do not cut all the way through. This operation helps to make the cooking more uniform.
Place the monkfish tails in a baking dish (or in two small pans), greased with extra virgin olive oil.
Wash the cherry tomatoes and cut them into pieces, drain the olives from their oil (or brine), rinse the capers and dry them.
Place tomatoes, olives, and capers around the monkfish tails.
Season both the fish and the tomatoes with oil, salt, pepper, and herbs to taste. Finally, sprinkle the monkfish tails with a little breadcrumbs.
Put the dish in a fan oven at 355-365°F and bake for about 20 minutes. The times are indicative, always adjust according to your oven and the size of the fish.
The monkfish with cherry tomatoes and olives is ready, you can add fresh basil or thyme leaves to taste before serving.
Tips and Notes
If you prefer, you can remove the central bone and cut the monkfish into bites, in this case reduce the cooking time by a few minutes.
Out of season, you can use canned peeled cherry tomatoes or dried tomatoes.
To add fragrance, you can add basil, thyme, oregano, mint, or parsley, according to your taste.
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