Salt, pepper and
cajun seasoning to taste
2oz all-purpose flour
1 1/2lb monkfish fillets,  chopped
2 tbsps olive oil
2oz butter
3 cloves garlic, minced
1 large tomato, diced
8oz sliced fresh mushrooms
60ml dry white wine
1 tbsp chopped fresh parsley

In a resealable plastic bag, mix the salt, pepper, Cajun seasoning, and flour. Place the monkfish in the bag, seal, and shake to coat.
Heat the oil and melt the butter in a frying pan over medium heat. Place the monkfish in the frying pan, and cook for about 3 mins. Mix in the garlic, tomato, and mushrooms, and continue cooking 3 mins. Mix in the wine and parsley. Continue to cook and stir 2 mins, or until the monkfish flakes easily with a fork.