Making Monkfish Easy and Delicious: Quick and Tasty Recipes for Busy Weeknights
For busy households, a tasty yet easy-to-prepare dinner can be hard to come by. That’s why monkfish is such a great option. Monkfish is a white-fleshed fish that is mild, delicate, and easy to cook. Plus, it's extremely versatile: it can be steamed, fried, grilled, and poached, and pairs nicely with a variety of flavors. Here’s how to make monkfish easy and delicious.
Before beginning to cook with monkfish, let’s learn a little bit more about it. Monkfish is a white-fleshed fish that is related to the anglerfish. It is available in many markets as a fresh fillet, but it can also be bought frozen. It is a mild, tender fish that is slightly sweet and very delicate. The flesh has a somewhat firm texture, making it a great choice for a variety of cooking methods.
What is Monkfish?
Monkfish is a white-fleshed fish that is related to the anglerfish. It is widely available fresh and frozen. It has a mild, slightly sweet flavor and a delicate texture. It is a versatile fish that can be cooked in a variety of ways.
Benefits of Eating Monkfish
- Monkfish is low in calories and fat but high in protein and vitamins.
- It is an excellent source of omega-3 fatty acids, which are beneficial for heart health.
- It is a sustainable fish choice and is rated as a “Good Alternative” by the Monterey Bay Aquarium Seafood Watch.
How to Choose the Best Monkfish
- When choosing a monkfish fillet, look for one that is firm and white in color. Avoid any that have a strong fishy odor.
- If buying frozen monkfish, be sure to check the label for country of origin, and also ensure that the package is free from ice crystals or freezer burn.
Delicious Monkfish Recipes
Monkfish is such a versatile fish, which means the possibilities for cooking it are endless. Here are four easy, delicious recipes that you can make with monkfish for a tasty weeknight meal.
Ingredients: 1 lb monkfish, 1 cup panko breadcrumbs, ½ cup grated Parmesan cheese, 2 tablespoons olive oil, ½ teaspoon garlic powder, ½ teaspoon Italian seasoning. Directions: Preheat the oven to 375 degrees Fahrenheit. Line a baking sheet with parchment paper. Rinse the monkfish and pat dry with a paper towel. In a shallow bowl, combine the panko, Parmesan cheese, garlic powder, and Italian seasoning. Drizzle the olive oil over the fish and then coat it with the panko mixture. Place the fish on the prepared baking sheet. Bake for 20-25 minutes or until the fish is cooked through and the topping is golden brown. Serve hot.
Grilled Monkfish with Garlic-Lime Butter
Ingredients: 4 monkfish fillets, 2 cloves garlic, 1 tablespoon lime juice, 2 tablespoons butter, salt and pepper to taste. Directions: Preheat the grill to medium heat. Mince the garlic and mix with the butter, lime juice, and salt and pepper. Set aside. Rinse the monkfish and pat dry. Sprinkle with salt and pepper. Place the fish on the preheated grill and cook for 5 minutes per side, or until cooked through. Remove from the grill and spread the garlic-lime butter over the top. Serve hot.
Ingredients: 1 lb monkfish, 2 cloves garlic, 2 tablespoons butter, 1/4 cup white wine, juice of 1 lemon, 2 tablespoons fresh parsley, salt and pepper to taste. Directions: Rinse and pat dry the monkfish. Mince the garlic and set aside. In a large skillet, melt the butter over medium heat. Add the garlic and cook for 1 minute. Add the monkfish and cook for 3-4 minutes per side or until cooked through. Add the wine, lemon juice, and parsley and cook for 1 more minute. Season with salt and pepper. Serve hot.
Monkfish with Creamy Mushroom Sauce
Ingredients: 1 lb monkfish, 6oz mushrooms, 1/4 cup white wine, 1/2 cup heavy cream, 2 tablespoons butter, 2 cloves garlic, 2 tablespoons fresh parsley, salt and pepper to taste. Directions: Rinse and pat dry the monkfish. Slice the mushrooms and set aside. In a large skillet, melt the butter over medium heat. Add the garlic and cook for 1 minute. Add the mushrooms and cook for 5 minutes or until they are soft and beginning to brown. Add the wine and cook for 5 minutes. Add the cream and cook for another 5 minutes or until the sauce is thick and creamy. Add the monkfish and cook for 3-4 minutes per side or until cooked through. Season with salt and pepper and top with fresh parsley. Serve hot.
Tips and Tricks for Preparing Monkfish
- Cook monkfish quickly to prevent it from drying out. Try to cook it over high heat for a short amount of time.
- To ensure that your monkfish is cooked through, use an instant-read thermometer to check its internal temperature. The internal temperature should be 145 degrees Fahrenheit.
- Monkfish pairs nicely with citrus flavors, herbs, and delicate vegetables such as mushrooms.
Monkfish is an easy and delicious option for busy weeknights. It is a versatile fish that can be cooked in a variety of ways. Plus, it is low in calories and fat and high in protein and vitamins. With these tips and tricks and the four delicious recipes above, you can easily make monkfish for an easy and delicious weeknight dinner.