Monkfish: Nutritious, Versatile, and Delicious
Monkfish might not be the most attractive catch from the sea, but it’s one of the tastiest and most nutritious. Known as the poor man’s lobster, this unique white fish offers a firm, meaty texture and a mild, sweet flavour. It’s a true hidden gem in British kitchens, perfect for anyone looking to add healthy, satisfying seafood to their diet.
Get ready to discover why monkfish deserves a place on your table. We’ll explore its rich nutritional benefits and the best cooking methods to bring out its superb texture and taste.
Why Monkfish Deserves More Attention
The Appeal of Monkfish’s Flavour and Texture
Monkfish has a subtle sweetness that’s often compared to lobster, yet it’s much lighter and leaner. The flesh is dense and firm rather than flaky, allowing it to hold its shape during cooking. This makes monkfish ideal for grilling, roasting, or adding to flavourful sauces. Its clean, delicate taste allows you to pair it with bold herbs, spices, and fresh citrus without overpowering the dish.
A Unique White Fish
Unlike many white fish, monkfish doesn’t fall apart easily. Its firm texture and mild flavour make it a versatile base for many cuisines. From Mediterranean to Asian-inspired dishes, monkfish fits beautifully into both traditional and modern recipes.
Nutritional Benefits of Monkfish
Choosing monkfish is a smart way to enjoy a lean, protein-rich meal. It’s naturally low in fat and calories while providing an excellent source of essential nutrients.
| Nutrient | Amount (per 100g, cooked) | Benefit |
|---|
| Calories | ~76 kcal | Low in calories, perfect for weight management |
| Protein | 14–16 g | Builds and repairs muscle tissue |
| Total Fat | ~1 g | Extremely lean, heart-friendly option |
| Omega-3 Fatty Acids | 150–200 mg | Supports heart and brain health |
| Vitamin B12 | ~2 µg (80% NRV) | Boosts energy and nervous system function |
| Vitamin B6 | ~0.4 mg (20% NRV) | Aids metabolism and immune support |
| Selenium | ~35 µg (50% NRV) | Acts as an antioxidant for thyroid health |
| Phosphorus | ~200 mg (20% NRV) | Supports strong bones and teeth |
| Potassium | ~320 mg (7% NRV) | Helps maintain healthy blood pressure |
(NRV = Nutrient Reference Value)
Monkfish also contains no carbohydrates, making it suitable for low carb and keto friendly diets. Its nutritional profile makes it an excellent choice for maintaining energy levels and supporting a balanced diet.
Health Advantages of Eating Monkfish
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Lean and High in Protein – Monkfish delivers plenty of protein with very little fat, ideal for muscle growth and recovery.
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Good Source of B Vitamins – Helps your body convert food into energy and supports brain function.
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Heart-Friendly – Contains omega-3 fatty acids that help reduce inflammation and support cardiovascular health.
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Low in Mercury – Monkfish typically has lower mercury levels than larger fish such as tuna or swordfish, making it a safer regular choice.
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Gluten Free and Naturally Low Carb – Fits easily into a range of healthy eating plans, including gluten free and low carb diets.
Cooking Monkfish the Right Way
Pan Seared Monkfish
For a golden crust and rich flavour, pan-sear monkfish fillets in a little olive oil or butter. Cook for about four minutes per side until the flesh turns opaque. This quick method locks in moisture and creates a beautiful texture.
Oven Roasted Monkfish
Roasting enhances monkfish’s natural sweetness. Preheat your oven to 200°C (fan 180°C). Brush the fish with olive oil, lemon juice, and herbs, then bake for around 10–12 minutes. The result is tender, juicy monkfish with minimal effort.
Grilled Monkfish
The firm texture of monkfish makes it excellent for grilling. Thread onto skewers or cook directly on the grill for a smoky, slightly charred flavour. Brush with olive oil and season lightly for best results.
Steamed or Poached Monkfish
Steaming or poaching monkfish is ideal if you want a light, nutrient-preserving method. Simmer gently in water, stock, or white wine with aromatics for a delicate, clean-tasting dish.
Monkfish in Stews or Curries
Monkfish holds up well in liquid-based dishes. Add it to Mediterranean-style tomato stews or Asian-inspired coconut curries. Its firm flesh absorbs the flavours beautifully while keeping its shape.
See Our North Sea Recipes
Tips for Cooking Perfect Monkfish Every Time
Selecting Fresh Monkfish
Look for firm, ivory-white flesh with no strong odour. The surface should appear moist but not slimy. Ask your fishmonger to remove any remaining membrane, as it can toughen during cooking.
Proper Cooking Temperatures
Monkfish cooks quickly, overcooking can make it rubbery. Aim for a firm yet tender texture; the fish should be opaque and slightly springy when pressed.
Flavour Pairings for Monkfish
Monkfish’s subtle sweetness pairs wonderfully with bright and aromatic flavours. Lemon, garlic, thyme, parsley, and mild spices all complement it beautifully. It also works well with creamy or tomato based sauces, adding richness without heaviness.
Conclusion: The Beauty of Monkfish in the Kitchen
Monkfish truly stands out as one of the most versatile and health-conscious fish available. Its lean, meaty texture makes it adaptable to countless cooking styles, while its mild flavour welcomes both bold and delicate pairings.
Whether pan seared, roasted, or simmered in a hearty sauce, monkfish brings elegance and nourishment to any meal. It’s a fish that proves healthy eating doesn’t mean sacrificing flavour or satisfaction.
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