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Runner bean stew & roasted monkfish

Runner Bean Stew & Roasted Monkfish: Cozy Autumn Comfort

A healthy Runner Bean Stew & Roasted Monkfish that embodies autumn's essence with vibrant seasonal ingredients.
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 450

Ingredients
  

Stew Base
  • 2 tablespoons Olive Oil Substitute with avocado oil for a neutral taste.
  • 15 grams Fresh Mint ½ bunch, try basil for a twist.
  • 2-3 cloves Garlic Shallots can be used for a milder touch.
  • 1 Fresh Red Chilli Adjust for spice preference.
  • 1 teaspoon Baby Capers Skip for a less salty finish.
  • 2 Anchovy Fillets Omit for a vegetarian option.
  • 1 Leek Use onion as a substitute if needed.
  • 400 grams Fresh Borlotti Beans Canned borlotti beans work in a pinch.
  • 250 ml Rosé Wine Omit for an alcohol-free version.
  • 1 kg Baby Potatoes Sweet potatoes can add a unique flavor.
  • 800 grams Quality Plum Tomatoes Basis of the stew's rich sauce.
  • 200 grams Runner Beans Green beans can be used as an alternative.
  • 200 grams Yellow and Green French Beans Feel free to use any available green beans.
Garnishing and Fish
  • 2 sprigs Fresh Flat-Leaf Parsley Can substitute with cilantro.
  • 4 sprigs Fresh Rosemary Use dried rosemary for a milder flavor.
  • 1 Lemon Lime offers a delightful zingy alternative.
  • 350 grams Monkfish Tail Fillet Cod can serve as a substitute.
  • 11 slices Smoked Pancetta Omit for vegetarian or swap for turkey bacon.
  • 30 grams Parmesan Cheese Consider nutritional yeast for a dairy-free option.

Equipment

  • Large pot
  • Baking tray
  • Parchment Paper
  • Knife
  • Cutting Board

Method
 

Step-by-Step Instructions
  1. Start by prepping your ingredients for the Runner Bean Stew. Trim the ends of the runner beans and cut them into bite-sized pieces. Rinse the borlotti beans if using canned, and chop the leek, garlic, and fresh red chili. Prepare the monkfish by wrapping it in smoked pancetta.
  2. In a large pot, heat 2 tablespoons of olive oil over medium heat. Add the chopped garlic, leek, and red chili, sautéing for about 5-7 minutes until everything is softened and fragrant.
  3. Stir in the anchovy fillets and baby capers, cooking for another 2 minutes until they break down and meld into the mixture.
  4. Pour in 250ml of rosé wine and allow it to simmer for about 3-5 minutes, reducing slightly while stirring to deglaze the pot.
  5. Incorporate the baby potatoes, tins of plum tomatoes, runner beans, and French beans into the pot. Mix everything gently, and let it bubble away on low heat for 30-40 minutes.
  6. Preheat your oven to 200°C (400°F). Place the pancetta-wrapped monkfish on a baking tray lined with parchment paper. Roast for 15-20 minutes until the fish is opaque.
  7. Once the potatoes are tender, stir in the freshly chopped mint and flat-leaf parsley. Adjust the seasoning with salt and pepper as needed.
  8. To plate, ladle a generous portion of the hearty runner bean stew into bowls. Top with the roasted monkfish and garnish with lemon wedges.

Nutrition

Serving: 1bowlCalories: 450kcalCarbohydrates: 60gProtein: 30gFat: 15gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gCholesterol: 80mgSodium: 600mgPotassium: 1200mgFiber: 12gSugar: 5gVitamin A: 20IUVitamin C: 30mgCalcium: 50mgIron: 4mg

Notes

Store leftover Runner Bean Stew in an airtight container for up to 3 days. Freeze the stew in portions for up to 3 months.

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