Pan Fried Monkfish.

Monkfish fillets sauteed in olive oil and butter with smashed whole garlic cloves and lemon slices. This is a simple, foolproof fish dinner that comes together in minutes.

WHAT IS MONKFISH?

Monkfish (image below) is a firm, meaty, mild flavored and slighty sweet tasting fish. It is SO delicious. The filets vary from white to pinkish to greyish. A sign of fresh monkfish is visible fresh blood on the fillets, as you can see in the picture below. The fillets should smell fresh like the sea, not fishy. Monkfish actually has a flavor and texture very similiar to lobster – in fact, it is often called the poor man’s lobster. Basically lobster without the price tag … and without the shell! Learn more about monkfish in this Monkfish Curry post. And don’t miss this hearty Monkfish Stew, another favorite in our house.

One important thing to note about monkfish is that oftentimes when you purchase it, it will still have a grey membrane surrounding the fillet. This thin membrane needs to be removed (most of it anyway). You’ll do that using a paring knife, carefully. It’s not necessary to remove all of the membrane, just do the best you can, because it will seize up when you cook the monkfish, making it a bit unpleasant to eat. If you have a great fish market, ask them to remove the membrane for you.  If that’s not an option, don’t be intimidated by removing the membrane – it takes a few minutes (and a bit of practice), but it’s worth it because monkfish really is one of the most delicious fish out there!

Because monkfish is firm and meaty, it doesn’t fall apart easily, making it a great choice for any cooking method, including grilling, roasting, in soups and chowders,  roasting, pan frying and more.

IS MONKFISH HEALTHY?

Yes! Monkfish is rich in protein and provides a good source of phosphorous, selenuim, niacin, vitamin B6 and Vitamin B12. (Source: FishWatch.gov)

Here’s what you’ll need to make this Pan Fried Monkfish:

INGREDIENTS:

• Extra virgin olive oil
• Monkfish fillets, membrane removed
• Butter
• Garlic
• White wine
• Lemon
• Parsley
• Salt and pepper

STEP BY STEP INSTRUCTIONS:

• Add olive oil to a large skillet over medium heat.
• Season the monkfish fillets on both sides with salt and pepper.
• When pan is hot, add monkfish to the skillet, along with the smashed garlic cloves and lemon slices. Flip fish after 3-4 minutes. Add butter and white wine when you flip the fish.

• Spoon butter and juices overtop the fish as it finishes cooking, another 3-4 minutes, depending on the thickness of the filet. Monkfish is cooked through when it’s opaque throughout, flakes easily and becomes slightly firm. Safe internal temperature for fish is 145 degrees F (at the thickest part of the flesh), but you’ll want to take it off before then, as the fish will continue rising in temperature even after you’ve removed it from the heat.

• Remove from heat and top with chopped parsley. When plating the monkfish, include the pan fried lemon rings and garlic cloves, as well as the pan juices. Serve with lemon wedges.

SIDE DISH SUGGESTIONS:

We love serving this monkfish with one or more of these sides:

• Warm, crusty bread to mop up some of the skillet juices.
• Crispy roasted potatoes or this Dill Potato Salad
• A large green salad with citrus vinaigrette
• Roasted broccoli

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Looking for more fish dinner recipes?

Black Sea Bass with Garden Salsa

Pan Fried Fish Tacos

Panko Baked Cod