An incredibly easy, tasty, and quick fish main course to prepare… monkfish with bell peppers, simple and flavorful, cooked in an air fryer. The preparation will take you just a few minutes, just cut the fish, the bell peppers, and half an onion, season, and then put everything in the fryer basket. In no time and without dirtying the kitchen, you’ll have a dish full of taste and color, perfect for the summer season!
Here are some other ideas for you:
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2People
- Cooking methods: Air Frying
- Cuisine: Fish
- Seasonality: All Seasons
- Energy 161.42 (Kcal)
- Carbohydrates 5.36 (g) of which sugars 3.46 (g)
- Proteins 22.83 (g)
- Fat 4.61 (g) of which saturated 0.83 (g)of which unsaturated 1.33 (g)
- Fibers 1.69 (g)
- Sodium 205.63 (mg)
Indicative values for a portion of 250 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
- 1 lbs monkfish
- 2 bell peppers
- Half onion
- herbs (dried, to taste)
- breadcrumbs
- extra virgin olive oil
- salt
- pepper
Tools
- Air Fryer
- Air Fryer Paper
- Cutting Board
- Bowl
Preparation
Clean the monkfish by removing the skin, wash it, dry it, and cut it into slices about 1 inch thick.
Brush the slices with a little extra virgin olive oil, then coat them in breadcrumbs, mixed with herbs to taste.
Wash the bell peppers, open them and remove the seeds and inner filaments. Cut them into strips and place them in a bowl.
Peel the onion and slice it into rings not too thin, add it to the bell peppers.
Season the vegetables with salt, pepper and a drizzle of oil.
Place the parchment paper in the fryer basket, and arrange the fish, bell peppers, and onion, making sure they do not overlap.
Insert the basket and set the fryer to 356°F for 15 minutes. Turn the fish halfway through the time, and if necessary add another 2-3 minutes (the timing depends on your model and the size of the slices).
Monkfish with bell peppers is ready, transfer the fish and vegetables to a plate and serve them hot… enjoy your meal!
Tips and Notes
For cooking, adjust according to your fryer model. In any case, do not prolong too much, otherwise the fish may become dry and chewy.
When cutting the monkfish, you can leave the central bone like I did, or remove it.
FAQ (Questions and Answers)
Can I add other vegetables?
Sure, you can add diced zucchini or eggplant.
How can I substitute monkfish?
You can use another tranche fish, like dogfish.
Can I cook the fish and bell peppers in the oven?
Sure, you’ll need to put everything in a baking dish and bake at 356°F for about 20-25 minutes.
