Monkfish
Known as “poor man’s lobster,” monkfish has a mild taste
that is quite different.
The monkfish is a bizarre-looking fish with a huge head and mouth. It uses an antenna
sprouting from its head to attract little fish into biting range. The head is so ugly, French
fishermen used to cut it off at sea for fear of frightening landlubbers. Monkfish live in East
Coast waters and come to us as a by-catch in fishermen’s nets. Only the tail is eaten.
Monkfish is known as “poor man’s lobster,” and though its lean texture
resembles lobster, its mild taste is quite different.
Varieties
Monkfish are available as whole tails, with skin removed, or fillets.
Buying and storing tips
Monkfish should smell like the ocean, without having a fishy odor. Fresh whole-tail
monkfish or fillets should appear moist and have a lustrous sheen but no slime. The flesh
should be dense, without tears or gaps. Keep monkfish cool on the trip from the market to your
house. Never let it stay unrefrigerated for long.
To store monkfish, remove packaging, rinse under cold water, and pat dry with paper towels.
Fish deteriorates when it sits in its own juices, so place it on a cake rack in a shallow pan
filled with crushed ice. Cover with cling wrap or foil and set in the coldest part of the
refrigerator. Monkfish will store well this way for up to two days.
When well-wrapped, monkfish can be frozen for up to two months in a refrigerator freezer
and for three to four months in a deep-freeze. Use lined freezer paper and wrap fish tightly
from head to tail with at least two layers of paper. To thaw slowly, unwrap, place fish in
pan, cover, and leave for 24 hours in the refrigerator. To thaw more quickly, place the whole
fish (wrapped in a watertight bag) in a sink with cool running water, allowing about 30
minutes per pound (about 454g). For fastest thawing, use the defrost cycle of your microwave,
allowing 2 to 5 minutes per pound, with equal standing time in between zaps (as one minute
defrost to one minute resting).
Availability
Though most abundant in spring and summer, fresh monkfish is available year-round.
Preparation, uses, and tips
The secret to successful monkfish cookery is to not overcook. Whichever of the following
cooking methods you choose, your monkfish will be cooked when its flesh becomes opaque but is
still moist on the inside.
When preparing monkfish, peel off the black skin with a paring knife, then pull off the
thin silver membrane. To fillet, lay the tail on a board and slide a knife along next to the
backbone.
Baking
Place monkfish in a greased baking dish, or wrap in oiled foil and place on a baking sheet.
Brush with melted butter or oil and season with salt
and pepper, or cover with sauce made of liquid,
herbs, spices, and vegetables. Bake in a preheated 450°F (230°C)
oven.
Grilling
Cut monkfish into cubes and place them directly on a greased grill, 4 to 6 inches (about 10
to 15cm) above prepared coals or fire. Baste with butter, oil, or marinade and close hood of
grill. Cook until fish is opaque and moist on the inside, 6 to 8 minutes.
Broiling
Place seasoned monkfish on well-greased broiler pan and brush with butter or oil. Broil
under preheated broiler 4 to 5 inches (about 10 to 12cm) from heat, until fish is opaque and
moist on the inside.
Pan-frying
Coat monkfish with seasoned flour or crumbs and fry in a small amount of hot butter or oil,
turning once halfway through cooking time.
Deep-frying
Pour oil into a wok or deep fryer; it should be at least 1 1/2 inches (about 3.8cm) deep,
and the cooker should be less than half full of oil. Heat oil to 375°F (190°C),
using a thermometer to monitor temperature. Cut monkfish into similar-sized cubes. Dip in
batter, drain, then slip pieces into hot oil. Cook until brown, about 2 to 3 minutes.
Poaching
Bring poaching liquid, consisting of water, broth, herbs, and spices, to a simmer. Slip in
monkfish, then cover pan and keep liquid at a simmer for about 8 minutes per inch (about
2.5cm) of thickness.
Steaming
Place monkfish on a greased perforated rack over 1 to 2 inches (about 2.5 to 5cm) of
rapidly boiling water. Cover with a tight-fitting lid and keep water at a constant boil. Steam
5 to 10 minutes for fillets 1-inch (2.5-cm) thick or less; 15 to 20 minutes for 2-inch (5-cm)
thick fillets.
Nutritional Highlights
Monkfish (cooked, dry heat), 3 oz. (84.9g)
Calories: 82.4
Protein: 15.8g
Carbohydrate: 0.0g
Total Fat: 1.6g
Fiber: 0.0g
*Excellent source of: Selenium (39.8mcg)
*Good source of: Niacin (2.8mg), Vitamin B6 (0.23mg), and
Vitamin B12 (0.88mcg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
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