HelloFresharrow right iconarrow right iconRecipesarrow right iconarrow right iconPan Fried Monkfish With Roasted Fennel
Pan-Fried Monkfish with Roasted Fennel

Pan-Fried Monkfish with Roasted Fennel

Crispy Potatoes, Samphire & a Lemon Butter Sauce

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This Monkfish, Fennel, Potatoes & Samphire is bursting full of luxury flavours and make the perfect dinner night option, from HelloFresh. Cook up a fresh start!


Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the conflict in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Preparation Time40 minutes
Difficulty levelMedium
serving amount
Ingredientsarrow down iconarrow down icon
serving amount

350 grams

Salad Potatoes

1 unit(s)


125 grams

Baby Plum Tomatoes

1 unit(s)


½ bunch(es)


60 grams



1 sachet

Cider Vinegar


200 grams

Monkfish Medallions


40 grams


Nutritional information
Nutritional informationarrow down iconarrow down icon
per serving
per 100g
Energy (kJ)1921 kJ
Energy (kcal)459 kcal
Fat26.0 g
of which saturates17.0 g
Carbohydrate36 g
of which sugars8.0 g
Protein21 g
Salt0.54 g
Always refer to the product label for the most accurate ingredient and allergen information.
Utensilsarrow down iconarrow down icon
Cutting board
Baking Tray
Kitchen Paper
Frying Pan
Instructionsarrow up iconarrow up icon
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Preheat your oven to 200°C. Chop the potatoes into 2cm chunks (no need to peel) and pop on a baking tray. Cut the fennel in half lengthways, remove the triangle root in the middle (see pic), then quarter lengthways. Put on another baking tray. Drizzle both with oil and season with salt and pepper. Toss to coat then spread out and roast in your oven (potatoes on the top shelf, fennel on the middle) until golden, 25-30 mins, turning halfway through.


Meanwhile, halve the baby plum tomatoes. Zest and halve the lemon. Roughly chop the dill (stalks and all).Cut the butter into small pieces. When you turn the fennel, add the tomatoes to the tray, drizzle with cider vinegar and return to the oven for the remaining cooking time.


Put a small saucepan of water on to boil to cook the samphire later (don't add any salt - the samphire is salty enough!). Put the monkfish on a plate and pat dry with kitchen paper. Season on both sides with salt and pepper. IMPORTANT: Remember to wash your hands after handling raw fish. When the potatoes and veg have about 10 mins left, heat a drizzle of oil in a large frying pan on high heat. When hot, add the monkfish pieces.


Cook the monkfish pieces for 3 mins each side, adjusting the heat as necessary. IMPORTANT: The monkfish is cooked when opaque in the centre. When cooked, transfer to a plate and set aside. When you turn the monkfish, drop the samphire into the boiling water and cook for 3 mins before draining in a sieve. Return to the pan (off the heat) with the lid on to keep warm.


Turn the heat to low, then add the lemon juice to the frying pan and gradually stir in the butter until melted and combined. Stir in half the dill - this is your sauce! Return the monkfish to the sauce and turn to coat, remove from the heat. When the potatoes are cooked, sprinkle over the lemon zest and toss to coat. Get ready to serve.


Divide the roasted new potatoes, fennel and tomatoes between your plates. Arrange the monkfish medallions next to the potatoes, then scatter over the samphire. Spoon over the lemon butter sauce and finish with a sprinkling of the remaining dill. Enjoy!