Pan Fried Monkfish
Monkfish fillets sauteed in olive oil and butter with whole garlic cloves and lemon slices. This is a simple, foolproof fish dinner that comes together in minutes.
Equipment
- 1 skillet
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 1/2 pounds monkfish fillets
- 1/4 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- 2 tablespoons butter
- 4 cloves garlic smashed
- 1/4 cup dry white wine
- 1 lemon sliced into rings
- 1/4 cup parsley loosely packed and chopped
For serving
- Lemon wedges
Instructions
- Add olive oil to a large skillet over medium heat. Pat monkfish very dry and season fillets on both sides with salt and pepper.
- When pan is hot, add monkfish to the skillet along with garlic cloves and lemon slices. Flip fish after 3-4 minutes. Add butter and white wine to the skillet when you flip the fish.
- Spoon the melted butter and wine overtop the fish as it finishes cooking, another 3-4 minutes, depending on the thickness of the fillets. 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 remove it from the heat.
- Remove from heat and top with chopped parsley, salt and pepper to taste. When plating the monkfish, include the pan fried lemon rings and garlic cloves, as well as the pan juices. Serve with lemon wedges.
Nutrition
Calories: 222kcalCarbohydrates: 5gProtein: 25gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 43mgSodium: 188mgPotassium: 773mgFiber: 1gSugar: 1gVitamin A: 403IUVitamin C: 22mgCalcium: 42mgIron: 1mg
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