How to Cook Monkfish

Learn how to cook monkfish and enjoy its sweet and mild taste! Monkfish is a versatile seafood that is lean and protein-rich with a meaty texture. Since it does not flake or fall apart like more delicate fish, it’s great for pan-frying, grilling or baking in the oven!

Monkfish is revered for its tenderness and mild, slightly sweet flavor. An affordable seafood choice, it has earned the nickname poor man’s lobster. However, that hasn’t stopped it from gracing the menus of upscale restaurant menus around the world!

Here we are making my favorite monk fish recipe using a simple lemon butter sauce.

What Is Monkfish

Monkfish is a bottom-feeder coming from the sea floor with a fearsome appearance! Belonging to the genus Lophius, it goes by many names including munkfish, goosefish, stargazer, American angler, lotte, sea devil, frog fish. The American catch comes from the Northwest Atlantic.

In spite of its nightmarish looks, monk fish has lots going for it! First, it’s a budget-friendly fish (hence the nickname poor man’s lobster) with wide availability. Second, the rich flavor and meaty texture make it a delicious seafood option. Third, this anglerfish is entirely wild-caught with sustainable seafood ratings from the NOAA and Fish Choice.

What Does Monkfish Taste Like? Monkfish has a mild and slightly sweet taste. The flesh is firm and does not flake apart when cooked. Its dense, meaty texture is often compared to that of lobster or scallops

The Monkfish Fillet

The only edible part of the monkfish is the tail, which is usually cut into fillets. They can be quite thick at times, so try cutting them lengthwise down the middle to get more slender pieces.

Before you do that, there’s also the question of the grey membrane that may be present. It’s somewhat chewy with a bitter taste, so best to remove it. Get the fishmonger to do it for you if possible. Otherwise, slide a sharp butcher’s knife under it to skim it off.

Ingredients

• Monkfish: The ideal is very fresh monkfish fillets with skin removed and of a similar thickness. Frozen will also work when completely thawed first.
• Olive oil: You can use extra virgin olive oil or refined olive oil as you like.
• Butter: Unsalted butter is ideal, but you can use salted to get more of a brown butter taste.
• Salt and pepper
• Lemon juice: Droplet of fresh lemon juice really enhance the flavor of this dish.
• Parsley (optional): Freshly minced parsley makes for an attractive serving presentation.

How to Cook Monkfish

There are two easy ways to prepare this fish:

Pan Fried Monkfish: Swirl some olive oil and butter together in a hot skillet before adding seasoned monkfish. Cook for 5-7 minutes per side depending on thickness, spooning pan juices on top. Sprinkle with lemon juice and fresh parsley before serving.

Baked Monkfish: This is a great option especially for thicker fillets that can be difficult to cook evenly on the stove. Add olive oil and butter to a hot ovenproof skillet on the stovetop. Fry the fish for 2 minutes per side in olive and butter. Then transfer to a 400°F oven for another 5-10 minutes until tender. Sprinkle with lemon juice and fresh parsley before serving.

Grilled Monkfish: at 400°F is another option. Just be sure to oil the grates thoroughly to minimize sticking.

When Is It Done?

Monkfish cooks quickly and can get rubbery when overcooked, so be sure to watch it carefully. While a 1-inch thick fillet will take just 6 to 7 minutes of cooking time, a thicker 3-inch fillet may easily take 15 minutes or more.

When done, the surface should feel firm and slightly springy, but there are better ways to check doneness! Try inserting a knife tip into the thickest part of the fillet for a moment and if it comes out hot to the touch, the fish is done. For more precision, insert an instant-read thermometer and look for a reading of 145°F.

Serving Ideas and Variations

This fish pairs beautifully with so many side dishes:

• Mashed Potatoes
• Steamed Rice
• Boiled Broccoli
• Brussel Sprouts
• Carrots or Parsnips

For the fish itself, there are some great variations beyond lemon butter sauce. You can sprinkle with cajun seasoning for a bit of heat. Or dress it up with capers and olives plus lemon and garlic for a Mediterranean flavor.

More Seafood Recipes:

Print

5 from 3 votes

Leave a review »

Monkfish with Lemon Butter Sauce

This pan-seared monkfish with lemon butter sauce is a healthy and budget-friendly main course that's ready in minutes. Enjoy the mild, slightly sweet taste of this "poor man's lobster."

Prep Time: 8 minutes mins

Cook Time: 12 minutes mins

Total Time: 20 minutes mins

Servings: 4 servings

Cook ModePrevent your screen from going dark

Ingredients 

1x2x3x

• ▢ 2 pounds monkfish, skinned and boned
• ▢ 2 tablespoons olive oil
• ▢ 2 tablespoons butter, unsalted recommended
• ▢ half lemon
• ▢ salt and pepper, to taste
• ▢ fresh parsley, minced, optional garnish

Instructions 

Pan Fried Monkfish

• Remove the monkfish from the refrigerator (or thaw completely if frozen). Pat dry with paper towels and rub with 1 tablespoon olive oil on all sides. Season with salt and pepper.
• Place a heavy skillet oven medium-high heat. When hot, add the remaining olive oil and butter to the pan and swirl the pan to coat.
• Add the monkfish and fry undisturbed for 5 minutes. Using a fish spatula or kitchen tongs, flip the fillets and cook several minutes more, spooning pan juices on top from time to time. Note that 1-inch thick fillets will take 6-7 minutes in total, while 2-3 inch thick fillets could take 15 minutes or more.
• To check doneness, insert a knife tip into the thickest section for a moment. If it comes out hot to the touch, then the fish is done. You can also insert and instant-read thermometer and look for a reading of 145°F.
• Sprinkle lemon juice and optional fresh parsley onto the monkfish. Transfer to serving plates immediately and drizzle pan juices on top.

Baked Monkfish

• Preheat oven to 400°F. Set aside a large ovenproof skillet.
• Remove the monkfish from the refrigerator. Pat dry with paper towels and rub with 1 tablespoon olive oil on all sides. Season with salt and pepper.
• Place a heavy skillet oven medium-high heat. When hot, add the remaining olive oil and butter to the pan and swirl the pan to coat.
• Add the monkfish and fry for 2 minutes. Then flip and fry for two minutes more.
• Using oven mitts, transfer the pan to the preheated oven. Continue cooking for 3-5 minutes for thinner fillets or 10-12 minutes for thick fillets. To check doneness, insert a knife tip into the thickest section for a moment. If it comes out hot to the touch, then the fish is done. You can also insert and instant-read thermometer and look for a reading of 145°F.
• Sprinkle lemon juice and optional fresh parsley onto the monkfish. Transfer to serving plates immediately and drizzle pan juices on top.

Equipment

Skillet with Cover

Fish Spatula

Instant-read Thermometer

Notes

• Baked Monkfish: Note you can also cook the monkfish from start to finish in the oven if you prefer. Make sure the oven rack is in the upper-middle position and your forced air/convection fan is turned on if available.
• Grilled Monkfish: Follow the same steps as above using a 400°F grill. Make sure to oil the grill grates thoroughly to avoid sticking.
• Doneness: If you are cooking thick and thin fillets together at the same time, remove the thin fillet first and tent with foil to keep warm while the remaining fillets continue cooking.

Nutrition Facts

Monkfish with Lemon Butter Sauce

Serving Size

 

6 oz

Amount per Serving

Calories

240

% Daily Value*

Fat

 

7

g

11

%

Saturated Fat

 

1

g

5

%

Cholesterol

 

57

mg

19

%

Sodium

 

43

mg

2

%

Potassium

 

939

mg

27

%

Carbohydrates

 

1

g

0

%

Sugar

 

1

g

1

%

Net Carbs

 

1

g

2

%

Protein

 

33

g

66

%

Vitamin A

 

91

IU

2

%

Vitamin C

 

2

mg

2

%

Calcium

 

22

mg

2

%

Iron

 

1

mg

6

%

* Percent Daily Values are based on a 2000 calorie diet.

Please read our nutrition disclaimer.

Author: TipBuzz

Course: Main Course

Cuisine: World

Keyword: how to cook monkfish, monkfish

Did you make this recipe? Leave a comment below!