Zero Waste Monkfish

Our first meal from the Plastic Free July Movement was Garlic and Parsley Monkfish with Mashed Potatoes and Boiled Broccoli.

Ingredients (meal for 2):

2 Fillets of Monkfish

1 Large head of Broccoli

800 g Loose Potatoes

3 tablespoons of butter/olive oil

3 teaspoons of chopped garlic

A few sprigs of flat leaf parsley, leaves only

Salt and Pepper to taste

Dash of oat milk

  1. Preheat the oven to 220°C/Fan 200°C/Gas 7. Unwrap the monkfish fillets and pat them dry with kitchen paper. Gently rub a little salt and pepper into the monkfish.

  2. Place the fish fillets in an ovenproof baking tray and pour the butter-garlic-parsley mixture on them. Cook it in the oven for around 15 mins, or until the fish is opaque and flakes easily when pressed with a fork.

  3. Prepare the potatoes by washing and dicing them. Fill a saucepan with water and add the potatoes. Cook until the potatoes are soft. Add 1 tablespoon of butter/oil, salt and pepper to taste and a dash of oat milk. Mash these together and check for salt.

  4. Wash you broccoli and cut them into small florets. Place it in a saucepan with water and boil it for around 10 mins.

Easy and delicious!



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