If you are looking for a delicious and healthy seafood option, look no further than monkfish. In this article, I’ll instruct you how to cook perfect monkfish fillets in 2 different ways, that are pan-sear monkfish and oven-baked monkfish.
1. Frequently Asked Questions
Is Monkfish Fillet Difficult to Cook?
Monkfish fillets are not particularly difficult to cook, but they do require some care due to their dense and firm texture. They are often referred to as the “poor man’s lobster” because of their lobster-like flavor and meaty texture.
The key to cooking monkfish successfully is to avoid overcooking it, as it can become tough and dry. However, with the right technique, monkfish can be incredibly flavorful and satisfying.
From my personal experience, monkfish is quite forgiving if you keep an eye on the cooking time. The fillet’s firm structure makes it easier to handle than some more delicate fish. Plus, its mild, slightly sweet taste pairs well with many seasonings, making it versatile for different types of dishes.
What is the Best Way to Cook Monkfish?
The pan-searing method is, in my opinion, one of the best ways to cook monkfish fillets. Here’s why:
Flavor Development: Searing the fillet in a hot pan helps to develop a beautiful caramelized crust while locking in moisture inside. The searing gives the fish that golden-brown crust that adds a delicious depth of flavor, which is hard to achieve with other methods.
Control: Pan-searing allows you to control the temperature better than methods like grilling or roasting, preventing overcooking. Monkfish cooks quickly on medium-high heat, so you can achieve the perfect balance of crispy outside and tender inside.
Versatility: Pan-searing works well with many types of seasoning and sauces. You can experiment with herbs like thyme, rosemary, or dill, and even add a splash of white wine, butter, or a squeeze of lemon to create a rich, flavorful sauce.
How Do I Know When Monkfish is Cooked?
Knowing when monkfish is cooked can be a bit tricky, especially because it’s quite firm even when perfectly cooked. Here are some tips to help you out:
Texture Test: The easiest way to check for doneness is by gently pressing the fillet with a fork. Monkfish should feel firm to the touch but still slightly springy. If it feels soft and mushy, it’s undercooked; if it’s tough and dry, it’s overcooked.
Internal Temperature: For more precise cooking, you can use a meat thermometer. Monkfish should reach an internal temperature of around 140°F (60°C) to be fully cooked. It’s important not to exceed this, as monkfish can dry out quickly.
Color: The flesh of monkfish fillets should be opaque and white when fully cooked. If there’s any translucency, it’s likely not done yet. The outside will have a slightly golden color, especially if you pan-seared it.
Personally, I find that the best way to judge if monkfish is done is to rely on both texture and the visual cues. I love the moment when the fillet flake slightly but still holds its shape—it’s perfect!
2. How To Cook Monkfish on Stove
Ingredients
- 2 monkfish fillets, skin removed and cut into 4 pieces
- 2 tbsp olive oil
- salt and black pepper to taste
- 1 lemon, juiced
- 1 tablespoon butter
- 1 garlic clove, minced
- 1 tbsp fresh thyme, finely chopped
Instructions
Heat the olive oil in a large skillet over medium-high heat. Meanwhile, season the monkfish fillet pieces with salt and black pepper on both sides.
Place the fillet pieces in the skillet and cook for 3-4 minutes on each side, or until they are browned and cooked through.
Remove the monkfish fillet pieces from the skillet and place them on a plate.
Reduce the heat to medium and add the garlic to the same skillet, stirring frequently until the garlic is fragrant.
Add the lemon juice and butter to the skillet then stir to combine until it starts bubbling
Finally, remove the pan from the heat and pour the lemon butter sauce over the monkfish fillet pieces and serve immediately. You can sprinkle some chopped thyme on top for garnish
3. How To Cook Monkfish in Oven
Ingredients
- 2 monkfish fillets (about 1 pound)
- ½ tablespoon extra virgin olive oil
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- ½ teaspoon paprika
- ¼ teaspoon onion powder
Instructions
Step 1: Preheat the Oven
Preheat your oven to 400°F (200°C).
Step 2: Season the Monkfish
Pat the monkfish fillets dry with paper towels.
Next, rub the fillets with ½ tablespoon of olive oil to coat evenly. Then sprinkle salt, black pepper, paprika, and onion powder over the fillets on both sides.
Step 3: Bake the Monkfish
Place the seasoned monkfish fillets on a baking sheet lined with parchment paper or lightly greased.
Bake in the preheated oven for 12-15 minutes, or until the fish is cooked through and flakes easily with a fork. The internal temperature of the fish should reach about 140°F (60°C).
Step 4: Serve & Enjoy
Once the monkfish fillets are done, remove them from the oven and transfer them to plates.
Garnish with freshly chopped parsley if desired for a touch of color and freshness.
You can pair oven baked monkfish fillets with steamed vegetables, rice, or a fresh salad.
Now, you know how to cook monkfish fillets in 2 different ways, if you still don’t feel confident after reading this article, you can re-read my article to prepare for your dinner. Good luck!
