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A serving of baked monkfish with lemon wedges and parsley
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5 from 1 vote

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 Time8 mins
Cook Time12 mins
Total Time20 mins
Course: Main Course
Cuisine: World
Keyword: how to cook monkfish, monkfish
Servings: 4 servings
Calories: 240kcal
Author: TipBuzz

Ingredients

  • 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.

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

Serving: 6oz | Calories: 240kcal | Carbohydrates: 1g | Protein: 33g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 57mg | Sodium: 43mg | Potassium: 939mg | Sugar: 1g | Vitamin A: 91IU | Vitamin C: 2mg | Calcium: 22mg | Iron: 1mg