Tillie Doyle
Monkfish is a versatile fish with a meaty texture and a mild flavour. It is often called the poor man's lobster due to its similar taste and texture. Monkfish is a good source of protein and several vitamins and minerals. It can be cooked in various ways, including grilling, roasting, pan-frying, and more. When pan-frying monkfish, it is essential to remove the thin membrane encasing the fillets, as it can cause the fish to distort and become tough during cooking. The fish can be seasoned with salt, pepper, and other spices and cooked in butter or oil until it is opaque and slightly firm. Pan-frying is a great way to cook monkfish, adding a little colour and searing the flesh.
| Characteristics | Values |
|---|---|
| Pan-frying method | Heat oil or butter in a large non-stick frying pan over medium-high heat. Fry the monkfish fillets on both sides with seasonings and other ingredients like garlic, lemon, and wine. |
| Monkfish texture | Firm, meaty, and mild-flavoured. |
| Monkfish colour | White, pinkish, or greyish fillets. |
| Safe internal temperature | 145°F (62.7°C) at the thickest part of the flesh. |
| Resting time | Monkfish is best left to rest for about 5 minutes before serving. |
| Portion size | Allow approximately 175-200g per main course portion. |
| Sauce | A simple sauce can be made by deglazing the pan with balsamic vinegar or using butter and herbs. |
| Cooking time | Individual pieces take around 6 minutes, while a whole fillet takes 8-10 minutes. |
| Membrane removal | The thin membrane encasing the fillets should be removed to prevent the monkfish from distorting and becoming tough during cooking. |
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What You'll Learn
How to prepare monkfish for frying
Yes, you can pan-fry monkfish. Monkfish has a meaty texture and a mild, slightly sweet taste, which has earned it the nickname "poor man's lobster". It is suitable for pan-frying because it doesn't flake or fall apart like other delicate fish.
First, pat the monkfish fillets dry with paper towels. If there is a grey membrane surrounding the fillet, carefully trim off most of it with a paring knife. It is not necessary to remove all of it, but it will be unpleasant to eat if left on. Next, cut the fillets into similar-sized pieces so that they cook at the same speed. If your fillets are large, you may want to cut them lengthwise down the middle. If there is a central bone, remove it with a paring knife.
Season the fish fillets on both sides with salt and pepper, and other seasonings like fresh thyme. You can also marinate the fish, but this is not necessary.
Frying the Fish:
Add olive oil to a large skillet over medium-high heat. You can also add butter to the pan, but this may burn, so it is recommended to only add it once the pan is hot. As soon as the butter foams, place the fillets in the pan and let them cook for 3 minutes. Then, flip the fish and add butter, wine, thyme, and lemon slices to the pan. Cook for another 3-4 minutes, depending on the thickness of the fillet, spooning the sauce over the fish as it finishes cooking. The monkfish is cooked when it is opaque throughout, flakes easily, and becomes slightly firm.
Serving:
Remove the fish from the heat and let it rest. Plate the monkfish with the pan-fried lemon rings and garlic cloves, as well as the pan juices. Garnish with fresh herbs like parsley and serve with lemon wedges.
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Pan-frying methods
Prepare the Monkfish
Monkfish is a versatile fish with a firm, meaty texture and a mild, slightly sweet flavour. It is often compared to lobster, earning it the nickname "poor man's lobster". Before pan-frying, you should first remove the skin from the monkfish tail. Place the tail belly-side down and release the skin at the wider end, then use a sharp, flexible knife to cut through the fine dorsal spines. Pull the skin away from the tail and remove the two fillets by cutting along either side of the backbone. It is also important to remove the thin membrane that encases the fillets, as it can cause the fish to distort and become tough during cooking.
Heat the Pan
Place a large non-stick frying pan over medium to high heat. You can use either butter or oil for cooking, but if using butter, be careful as it burns easily. Olive oil is a good choice for pan-frying monkfish.
Season the Monkfish
Brush the monkfish with melted butter or oil, then sprinkle with salt. You can also add other seasonings or spices to taste. Monkfish pairs well with punchy flavours.
Fry the Monkfish
Place the monkfish in the hot pan, cooking for 3-4 minutes on each side until it takes on a little colour. Individual pieces will cook in around 6 minutes, while a whole fillet will take 8-10 minutes. Be careful when turning the fish, as it can easily stick to the pan. For added richness, baste the fish with melted butter as it cooks.
Finishing Touches
Monkfish is cooked when it is opaque throughout, flakes easily, and becomes slightly firm. The safe internal temperature for fish is 145 degrees Fahrenheit (or 72 degrees Celsius). Remove the monkfish from the heat and top with chopped herbs such as parsley, dill, or chervil. You can also make a simple sauce by deglazing the pan with balsamic vinegar to pick up the flavours left behind. Monkfish is best left to rest in a warm place for five minutes before serving.
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Cooking time
The cooking time for pan-fried monkfish depends on the size of the fish and whether you are cooking individual pieces or a whole fillet. Individual pieces of monkfish will take around 6 minutes to cook through, while a whole fillet will take around 8-10 minutes. If you are cooking bite-size chunks, they will take about 2 minutes to cook.
Before cooking, brush some melted butter or oil over the monkfish, then sprinkle some salt over the flesh. You can also add pepper for seasoning. When pan-frying, add a dash of oil to the pan and heat it over medium to high heat until it feels hot. Fry the fish on each side, carefully turning it so that each side takes on a little colour.
Monkfish is cooked through when it is opaque throughout, flakes easily, and becomes slightly firm. The safe internal temperature for fish is 145 degrees Fahrenheit (at the thickest part of the flesh). However, you'll want to remove it from the heat before it reaches this temperature, as the fish will continue to rise in temperature even after being removed from the heat.
If you are making a sauce to go with your monkfish, you can finish cooking the fish in the oven. After pan-frying the fish for 3-4 minutes to add some colour, transfer it to a pre-heated oven at 200°C for another 8-10 minutes.
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Sauces and seasoning
Monkfish is a versatile fish that can be paired with punchy flavours and spices. It has a mild flavour and a slightly sweet taste, with a texture similar to lobster.
When seasoning monkfish, it is best to use salt and pepper, as this will enhance the natural flavours of the fish without being too overpowering. You can also add some garlic powder or other dried herbs, such as thyme, to the seasoning mix for an extra kick of flavour.
For a simple sauce to accompany your pan-fried monkfish, you can deglaze the pan with some balsamic vinegar. This will create a tangy sauce that picks up all the flavours left behind after cooking. Alternatively, you can make a brown butter sauce by leaving melted butter in the pan until it turns nutty and golden. This sauce can be spooned over the fish as it cooks, adding flavour and moisture. If you want to add some herbs to this sauce, try garlic and thyme, or for something different, dill, parsley, or chervil.
Another option is to pair your monkfish with a pea puree. Simply smear a large dollop of the puree on a plate and arrange the monkfish pieces on top, before drizzling with herb brown butter.
If you're feeling creative, you can also try a monkfish curry. Jack Stein’s Sri Lankan monkfish curry recipe is a great option as the monkfish is meatier and less susceptible to overcooking, making it a perfect partner for a spicy curry.
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Serving suggestions
Monkfish is a versatile fish that can be paired with punchy flavours and various cooking methods. It is often compared to lobster in taste and texture, but without the price tag and the shell.
When pan-frying, you can serve monkfish with a sauce or dressing. One way to make a simple sauce is by deglazing the pan with some balsamic vinegar, which will pick up all the leftover flavours from cooking.
You can also make a brown butter sauce by leaving the melted butter in the pan until it turns nutty and golden. This can be spooned over the fish as it cooks, adding flavour and helping to finish the dish. Adding garlic and thyme to the butter is another way to flavour the sauce.
Monkfish can be served with a side salad using your favourite vegetables—leafy green salads are especially recommended. Potato sides such as mini potato dauphinoise stacks or a crispy potato rosti also pair well with the fish.
For something different, you could try a lemon herb risotto or any rice side or rice salad. Monkfish also works well in fish stews or curries, adding a meaty texture and handling spice extremely well.
Monkfish is best left to rest in a warm place for five minutes before serving. It should be cooked until it is opaque throughout and flakes easily, with a firm texture.
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Frequently asked questions
Heat a large non-stick frying pan over medium to high heat. Brush some melted butter or olive oil over the monkfish, season with salt and pepper, and put either the whole fillet or pieces into the hot pan. Fry each side for 3-4 minutes, flipping carefully. For extra richness, add a knob of butter to the pan and baste the fish as it cooks.
Remove the skin from the monkfish tail by pulling it away from the wider end of the tail. Then, cut along either side of the backbone to remove the two fillets. Pull off the thin membrane encasing the fillets—if you don't, it will shrink during cooking and make the fish tough.
Monkfish pairs well with punchy flavours and classic British ingredients. Try a side salad with leafy greens, potato dauphinoise, potato rosti, or a lemon herb risotto. For a special occasion, serve it with Parma ham and sauerkraut, or toss it with chilli, garlic, tomato, and parsley in spaghetti.
