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Best Easy Coda di Rospo in Guazzetto Recipe

Name: Best Easy Coda di Rospo in Guazzetto Recipe
Total time: 40 min
Yield: 250 g
Ingredients: monkfish fillets 1.5 lbs; cherry tomatoes 2 cups; yellow onion 1 medium; garlic cloves 3 cloves; kalamata olives 0.5 cup; fresh parsley 0.25 cup; olive oil 3 tbsp; dry white wine 0.5 cup; crushed red pepper 0.5 tsp; kosher salt 1 tsp; black pepper 0.5 tsp

Monkfish simmered in a light tomato and olive broth from Italian coastal kitchens. This high protein mediterranean dish is a fresh, healthy family dinner that's lean and full of flavor.

Cook 40 min Difficulty NORMAL 260 kcal

#mediterranean #high protein #low carb

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Ingredients

Main ingredients

monkfish fillets 1.5 lbs
cherry tomatoes 2 cups
yellow onion 1 medium
garlic cloves 3 cloves
kalamata olives 0.5 cup
fresh parsley 0.25 cup

Seasonings/Sauce

olive oil 3 tbsp
dry white wine 0.5 cup
crushed red pepper 0.5 tsp
kosher salt 1 tsp
black pepper 0.5 tsp

Nutrition summary

Carbohydrates 11 g 17%

Protein 31 g 48%

Fat 7 g 24%

Serving size 250g

Cooking steps

1

Pat monkfish fillets dry and cut them into 2-inch pieces for even cooking.
2

Heat olive oil in a large sauté pan over medium heat. Add chopped onion and sauté until softened, about 3 minutes.
3

Stir in minced garlic and crushed red pepper, simmering for 1 minute until fragrant while controlling heat to prevent browning.
4

Add halved cherry tomatoes, season with kosher salt and black pepper, and cook for 4-5 minutes until tomatoes begin breaking down and release juices.
5

Pour in dry white wine and bring to a gentle simmer for 2 minutes to reduce the wine and concentrate flavor.
6

Nestle the monkfish pieces into the pan, scatter in the kalamata olives, partially cover, and simmer gently for 12–15 minutes until the fish is opaque and just cooked through. Avoid overcooking.
7

Scatter freshly chopped parsley over the dish just before serving, spooning some broth over each portion for moisture.

Personalized Q&A

Q. What's the key ingredient in this Coda di Rospo in Guazzetto recipe?

The centerpiece of this dish is monkfish fillet, a firm white fish with a subtle sweetness and meaty texture that holds up well to simmering. Its unique texture defines the dish and pairs beautifully with the tangy tomato-olive broth.

Q. How do I prevent the monkfish from becoming tough or dry?

To maintain monkfish's tender texture, gently simmer the fish pieces in the tomato broth and avoid high heat. Cook the monkfish just until it turns opaque, which typically takes about 12–15 minutes; overcooking leads to toughness.

Q. Which ingredient adds the most flavor to the broth?

Kalamata olives and dry white wine play key roles in building flavor. The olives infuse the broth with briny depth, while white wine adds acidity and complexity—both elevate the tomato and fish base.

Q. How many calories and how much protein does each serving contain?

Each serving of this recipe (250g) provides approximately 260 kcal and a generous 31 grams of protein, with protein making up about 48% of the dish's total calories—making it an excellent high-protein, lean choice.

Q. Is this recipe considered Mediterranean and low-carb?

Yes, this recipe is firmly Mediterranean thanks to its olive oil, tomatoes, fish, and olives. With only 11g of carbs per serving (17% of calories), it also fits into a low-carb meal pattern.

Best Easy Coda di Rospo in Guazzetto Recipe

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