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A serving of baked monkfish with lemon wedges and parsley
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5 from 4 votes

Monkfish with Lemon Butter Sauce (Poor Man's Lobster)

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 Time5 minutes
Cook Time10 minutes
Total Time15 minutes
Course: Main Course
Cuisine: World
Keyword: how to cook monkfish, monkfish
Servings: 4 servings
Calories: 293kcal
Author: TipBuzz

Ingredients

  • 2 pounds monkfish fillets 4 to 6 fillets, fresh or frozen
  • 2 tablespoons olive oil divided
  • 2 tablespoons butter unsalted recommended
  • 1 lemon one half cut into wedges for serving
  • 1/2 teaspoon salt or to taste
  • 1/2 teaspoon black pepper freshly ground
  • 1 tablespoon fresh parsley chopped fine (optional)

Instructions

  • Place the monkfish fillets on a work surface. If previously frozen, ensure they have thawed completely before proceeding.
  • Pat dry with paper towels to remove excess moisture. If skin or the grey membrane is present, use a butcher's knife to remove it. Slide the blade beneath and work it back and forth to trim off the membrane/skin (optional but recommended).
  • If the fillets are large, cut in half lengthwise down the middle to create strips 1-2 inches thick (2 1/2 - 5 cm). This step will help them to cook quickly and evenly.
  • Rub the fillets all over with 1 tablespoon olive oil. Then season generously with salt and pepper.
  • Place a nonstick skillet oven medium-high heat. When hot, add the butter and remaining 1 tablespoon olive oil to the pan. Swirl the pan to coat.
  • Add the monkfish fillets to the pan. Fry undisturbed for 3 minutes to let the fish start browning.
  • Using a fish spatula or kitchen tongs, carefully flip each fillet. Spoon pan juices on top to baste the fish. Continue cooking as little as 3 minutes more for one-inch fillets and up to 12 minutes for large fillets.
  • Check doneness by inserting an instant-read thermometer into the center of the fillet. It will be rare at 125°F (52°C), medium at 135°F (57°C) and well-done at the USDA safe temperature of 145°F (63°C). If you don't have a thermometer, slide a knife tip 1/4-inch into the thickest section and twist slightly to expose the flesh. If it's translucent and flakes easily, the fish is done.
  • Remove the fillets to a plate. Use a half lemon to sprinkle droplets of juice onto the fish along with optional parsley. Drizzle pan juices on top as well. Serve warm with lemon wedges.

Notes

  • Grilled Monkfish: Preheat the grill to 400°F (205°C), preparing the monkfish fillets in the meantime. Clean the grill grates thoroughly and spritz generously with nonstick cooking spray to prevent sticking. Place the fillets on the grill to cook for 6 to 12 minutes with the lid closed (time depends on fillet size). Check doneness following the procedure above and remove to serving plates when done.
  • Baked Monkfish: Preheat the oven to 400°F (205°C) with the rack in the upper middle position and forced air/convection turned on. Prepare the monkfish fillets as described above. Place a large ovenproof skillet on medium-high heat. Add olive oil and butter to the pan and fry the fish for 2 minutes per side. Using oven mitts, transfer the pan to the oven to continue  cooking for 3 to 10 minutes (depending on fillet size). Check doneness as explained above and remove to serving plates when done.
  • Doneness Tip: If you are cooking fillets of varying sizes, remove the thin fillets to a serving platter first and tent with foil to keep warm while the remaining fillets continue cooking.

Nutrition

Serving: 6oz | Calories: 293kcal | Carbohydrates: 3g | Net Carbohydrates: 2g | Protein: 33g | Fat: 16g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 0.2g | Cholesterol: 72mg | Sodium: 334mg | Potassium: 955mg | Fiber: 1g | Sugar: 1g | Vitamin A: 357IU | Vitamin C: 18mg | Calcium: 30mg | Iron: 1mg | Net Carbs: 2g