RESET360 with Camille McLaughlin
Crockpot Meals

Monkfish with Saffron and Tomatoes

A saffron-scented tomato and fennel sauce slow-cooked until deep and fragrant, with firm monkfish poached in it for the final half hour.

Why you'll love Monkfish with Saffron and Tomatoes

Monkfish is called the poor man's lobster for its firm, sweet, meaty texture, and it is one of the few fish that holds up in a slow cooker. The sauce does the long cooking: tomatoes, fennel, onion, garlic, and paprika simmer for hours with a pinch of saffron, which turns it golden-red and gives it a honeyed, floral depth.

The fish goes in only at the end. Slow cookers are gentle, but four hours would still turn any fish rubbery, so the sauce cooks on its own and the monkfish chunks are nestled in for the final 30 to 40 minutes, just until opaque and tender. Blooming the saffron in a little warm broth before adding it releases its color and flavor evenly.

Serve it in shallow bowls with the sauce and a green salad on the side.

Quick overview: This Monkfish with Saffron and Tomatoes takes 20 min of hands-on time and about 4 hr 50 min in all and makes 4 servings, each about 1 1/2 cups. You'll need a slow cooker and a skillet.

Jump to recipe

Monkfish in saffron tomato and fennel sauce
Prep 20 minCook 4 hr 30 minTotal 4 hr 50 minServes 4Serving about 1 1/2 cupsYou'll need Slow cooker, Skillet

Ingredients

  • 1 1/2 lb monkfish fillets, membrane removed, cut into 2-inch chunks
  • a large pinch of saffron threads
  • 1 cup chicken bone broth, warmed Label: chicken bones, water, vegetables, herbs, and salt, with no sugar, natural flavors, or oil
  • 2 tbsp olive oil
  • 1 medium onion, chopped
  • 1 fennel bulb, thinly sliced
  • 5 cloves garlic, sliced
  • 2 tsp sweet paprika
  • 1 can (28 oz) crushed tomatoes Label: tomatoes, and salt if any
  • 1 bay leaf
  • 1 tsp fine sea salt, divided
  • 1/4 cup chopped parsley
  • 1 tbsp fresh lemon juice
  • Make it from scratch: Chicken Bone Broth

Instructions

  1. Bloom the saffron: Crumble the saffron into the warm broth and let it steep for 10 minutes.
  2. Soften the vegetables: Heat the olive oil in a skillet over medium heat and cook the onion and fennel for 6 to 8 minutes, until soft. Add the garlic and paprika for 1 minute.
  3. Slow-cook the sauce: Move the vegetables to the slow cooker and add the crushed tomatoes, saffron broth, bay leaf, and 3/4 teaspoon of the salt. Cover and cook on low for 4 hours.
  4. Add the fish: Season the monkfish with the remaining 1/4 teaspoon of salt and nestle it into the sauce. Cover and cook on high for 30 to 40 minutes, until the fish is opaque and reaches 145°F (63°C).
  5. Finish: Discard the bay leaf and stir in the lemon juice gently, keeping the fish in chunks.
  6. Serve: Ladle into bowls and scatter the parsley.

Storage and leftovers

Refrigerate for up to 2 days; the fish is best the day it is made.

Make the sauce ahead and freeze it for up to 3 months, then add fresh fish when you reheat it.

Variations

  • Cod or halibut: Use thick cod or halibut chunks, cooking them 20 to 30 minutes.
  • Shrimp: Add peeled shrimp for the last 15 minutes.
  • With olives: Add 1/2 cup halved olives with the tomatoes.
  • Spicy: Add a pinch of red pepper flakes.

Notes and tips

  • Remove the membrane: Monkfish has a thin gray membrane; cut it away or it turns chewy.
  • Add the fish late: Fish cooks quickly even in a slow cooker.
  • Bloom the saffron: Steeping it first spreads the color and flavor.
  • Check the tomato label: Crushed tomatoes should list tomatoes, and salt if any.

Nutrition and mindful eating

  • Monkfish brings firm, sweet protein with selenium and vitamin B12.
  • Saffron gives the sauce its golden color and a gentle, honeyed aroma.
  • Tomatoes and fennel bring vitamin C, fiber, and a deep, savory base.
  • Olive oil is the real fat that carries the saffron and paprika.
  • As you eat, notice the floral saffron and the sweet, tender fish, and pay attention to how a light, flavorful dinner leaves you satisfied.

Frequently asked questions

Have a question about this Monkfish with Saffron and Tomatoes? Start here, with the questions people ask most.

Where do I find monkfish?

At good fish counters. Ask for it trimmed of its membrane.

Is saffron expensive?

A little goes a long way; a large pinch is enough for the whole pot.

Can I use frozen fish?

Yes. Thaw it in the refrigerator and pat it dry before adding.

Can I make the sauce on the stove?

Yes. Simmer it gently for 45 minutes, then poach the fish for 8 to 10 minutes.

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Tags: Crockpot Meals, Spanish-Inspired, Dairy-Free