Monkfish: Cooking, Nutrition, and Recipes

by Oleg Nikitenko January 20, 2025

How to Enjoy Monkfish: The Ultimate Guide to Cooking, Nutrition, and Flavor

Monkfish may not win any beauty contests, but this seafood delight is a hidden gem for seafood enthusiasts. Known as the "poor man's lobster," monkfish is versatile, affordable, and incredibly delicious. This guide will dive deep into everything you need to know about monkfish, from its unique characteristics and health benefits to how to cook it to perfection.

What Is Monkfish?

Monkfish is a bottom-dwelling fish found in the Atlantic Ocean. Its unique appearance—long, dark body, arm-like fins, and a toothy mouth—may look intimidating, but its taste is the opposite. With firm, mild, slightly sweet meat, monkfish is a fantastic alternative to lobster at a fraction of the cost.

Why Is Monkfish Called the Poor Man’s Lobster?

Monkfish earned its nickname because of its striking similarity to lobster meat in both taste and texture. When cooked, monkfish has a firm, slightly chewy texture and a mild sweetness that mimics lobster perfectly.

Key Features of Monkfish:

Tail Meat: The tail is the most prized part, offering dense, boneless fillets.
Firm Flesh: Its texture makes it ideal for grilling, sautéing, and poaching.
Sustainability: Monkfish is a sustainable seafood option when sourced responsibly.

Nutritional Benefits of Monkfish

Monkfish isn’t just tasty; it’s also a nutritional powerhouse.

High in Protein: 16 grams of protein per 4-ounce serving.
Low in Calories: Only 86 calories per 4-ounce serving.
Rich in Vitamins and Minerals: A great source of Vitamin B12, phosphorus, selenium, and potassium.
Low in Fat: Contains only 1 gram of fat per serving, making it an excellent choice for healthy diets.
Moderate Mercury Levels: Safe for consumption in moderation, especially when compared to other large fish like swordfish or mackerel.

How to Cook Monkfish

Monkfish’s firm texture makes it incredibly versatile in the kitchen. It can withstand high heat and various cooking methods without falling apart, making it beginner-friendly for seafood lovers.

Popular Cooking Methods:

Grilled Monkfish: Perfect for summer barbecues, with a smoky flavor that complements its sweetness.
Pan-Seared Monkfish: Achieve a golden crust with just a touch of olive oil or butter.
Poached Monkfish: This method brings out its lobster-like flavor and texture.
Baked Monkfish: Add herbs, spices, and lemon for an easy, healthy meal.
Monkfish Kabobs: Combine chunks of monkfish with vegetables for a fun, flavorful skewer.
Monkfish Stew: Perfect for cold nights, monkfish adds a hearty touch to seafood chowders.

Global Seafoods’ Grilled Monkfish Recipe

Ingredients:

2–4 monkfish fillets
Juice of 1½ lemons
4 tbsp high-quality olive oil
3 garlic cloves, minced
½ tsp coarse black pepper
½ tsp salt
½ tsp red chili flakes (optional for spice)

Directions:

Prepare the Marinade: Combine lemon juice, olive oil, garlic, salt, pepper, and chili flakes in a bowl.
Marinate the Monkfish: Place fillets in a zip-lock bag and pour the marinade over them. Refrigerate for 30 minutes.
Preheat the Grill: Set your grill to medium-high heat and spray the racks with non-stick spray.
Grill the Monkfish: Cook the fillets for 5 minutes per side until they turn solid white.
Serve: Pair with grilled vegetables or rice pilaf for a complete meal.

What Does Monkfish Taste Like?

Monkfish has a mild, slightly sweet flavor often compared to lobster. Its firm texture allows it to absorb marinades and spices beautifully. When poached or sautéed, monkfish tastes remarkably similar to lobster, making it an affordable substitute for dishes like lobster rolls or bisques.

FAQs About Monkfish

1. Is Monkfish Healthy?

Yes, monkfish is low in calories and fat while being high in protein, vitamins, and minerals.

2. How Do You Grill Monkfish?

Marinate and grill on medium-high heat for about 5 minutes per side. Its firm texture makes it ideal for grilling.

3. Can You Freeze Monkfish?

Yes, monkfish freezes well. Store it in an airtight container or vacuum-sealed bag for up to 3 months.

4. Why Does Monkfish Look Scary?

Monkfish has a large mouth and arm-like fins, making it look intimidating, but its flavor is far from frightening!

5. Is Monkfish Safe During Pregnancy?

Monkfish contains moderate mercury levels, so it should be consumed in moderation during pregnancy.

Where to Buy Monkfish

When sourcing monkfish, always choose high-quality, sustainably caught fish. Visit Global Seafoods to explore premium monkfish and other seafood options.

Conclusion: Why You Should Try Monkfish

Monkfish may not look appealing, but it’s a game-changer in the kitchen. With its lobster-like flavor, impressive nutrition, and affordability, monkfish is perfect for adventurous eaters and seafood lovers alike. Whether you grill it, roast it, or poach it, monkfish will become a new favorite on your dinner table.

**Discover premium monkfish and other seafood at Global Seafoods . For more recipes and tips, subscribe to our YouTube Channel !