Tuesday, 18 July 2017

Pasta with monkfish, capers and tomatoes

10 minutes to prepare Serves 4



If you're used to have dinner by yourself, I bet you have searched for "healthy meals for one" more than a few times.
After all, the usual sandwiches start to get stale, and ready-to-eat salads become downright depressing. Sure, there's always eating out. But it's not the best option for your wallet or your body shape...especially once the beach countdown has started.

Today's recipe may become an easy meal for one. Even better: it contains all the nutrients you need...and it is on your plate in just 10 minutes.
Once all the ingredients are ready, you might prepare the sauce during pasta's cooking time!
I know the fear of leftovers or doing the math to modify recipes for a single serving can make anyone to quit decent meals. But not only cooking healthy recipes is able provide some much-needed relaxing time, it's also a lot quicker than cooking for a crowd.
Tie on your apron, because I wait for you in the kitchen!

Here's what you will need for the 4-serving recipe:

400 g Penne pasta
200 g fresh monkfish slices
200 g cherry tomatoes
1 clove garlic
20 capers preserved in salt
20 green olives
1 sprig parsley
salt and pepper
EVO oil

  1. Boil water in a pot, add salt and once started to bubble, pick up a ladle of water and keep aside
  2. Wash and cut tomatoes by half. Wash capers to remove the salt in which they are preserved, and drain them well
  3. Chop olives and capers
  4. Cut monkfish slices into 3-cm cubes
  5. Boil penne pasta in salted water
  6. In a pan pour 2 tablespoons of EVO oil, add the garlic and braise it until golden
  7. Remove the clove and add tomatoes, capers and olives. After 5 minutes, add the monkfish and pan-fry for a couple of minutes
  8. Cover the pan with a lid and cook for 5 minutes more
  9. Drain pasta al dente and stir it for a few moments with the monkfish sauce. Add fresh chopped parsley and hot water (kept aside from the pasta) if needed. Serve hot with freshly ground pepper on top

In the following, Nutrition Facts of this dish are indicated. Data is provided per serving.

The universe works in mysterious ways.
For example, monk fish.

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