Pan fried Monkfish with roasted vegetables and topped with Welshman's Caviar

Serves  One Person
Cook  Cooking Time mins
Prep  Preparation Time  mins


  • 1 Monkfish tail
  • Olive oil
  • 1/2 Red onion
  • Courgette (3 inch length)
  • 2 cloves of garlic
  • 1/2 yellow pepper
  • 1 tsp of Welshman's Caviar
  • Handful of fresh salad leaves
  • Salt and Pepper


  1. Pre heat oven to 200C
  2. Cut all of your vegetables into bit size pieces and place on an oven proof tray. Top with olive oil and season and mix
  3. Place tray into the oven a cook for approximately 30 minutes or until the vegetables are golden and cooked through
  4. Heat a frying pan to nice hot temperature. Put a little drop of olive oil in the pan and start cooking the Monkfish.
  5. Once one side of the fish is cooked and golden, turn and continue cooking. Repeat the process until it is golden all round, for very large tails it would be best to place in the oven to make sure it is cooked in the middle.
  6. Remove fish from heat and at this point if you have any Welsh Sea Black Butter around, now is the time to place a tsp on the fish
  7. Place salad leaves, roasted vegetables and Monkfish on a plate and top with Welshman's Caviar