Monkfish, often referred to as the “poor man’s lobster,” is prized for its meaty texture and sweet, delicate flavor. This recipe showcases the beauty of monkfish, pan-seared to perfection and draped in a rich, nutty herb brown butter sauce. The technique of butter-basting brings out the best in this seafood delicacy, making it a dish that’s as impressive to serve as it is simple to prepare.
Perfect for a quick weeknight meal or an elegant dinner for two, this Monkfish with Herb Brown Butter is guaranteed to elevate your cooking game. With minimal ingredients and maximum flavor, it’s a seafood dish that’s sure to win you over.
Full Recipe:
- 300g / 10oz monkfish fillets (skinless and boneless)
- 1 1/2 tbsp extra virgin olive oil
- 1/4 tsp salt
- 1/8 tsp black pepper (finely ground)
- 2 tbsp unsalted butter (cut into cubes)
- 2 garlic cloves (smashed)
- 2 sprigs thyme
- Fresh herbs for garnish (parsley, chives, chervil)
Directions:
- Cut monkfish fillets into 3 or 4 even-sized pieces. Season both sides with salt and pepper.
- Heat olive oil in a non-stick pan over medium heat. Place the thickest pieces of fish in the pan first. Cook for 1 minute, then add thinner pieces. Continue cooking for another 2 minutes.
- Flip the fish and add butter to the pan. When butter starts to melt, add garlic and thyme. Baste the fish with the melted butter for 2 minutes or until internal temperature reaches 55°C (131°F).
- Remove fish from pan and rest for 3 minutes on a rack.
- Add chopped herbs to the remaining butter in the pan. Spoon the butter over the monkfish and serve.
Prep Time: 5 minutes | Cooking Time: 10 minutes | Total Time: 15 minutes
Kcal: 308 kcal | Servings: 2 servings
Monkfish with Herb Brown Butter: The Perfect “Poor Man’s Lobster” Dish
Monkfish, often called “poor man’s lobster,” is a delightful seafood option that offers an incredibly tender, meaty texture similar to lobster, but at a more affordable price. While monkfish might not win any beauty contests, with its tough skin and peculiar appearance, it’s what’s on the inside that truly counts. When cooked properly, monkfish boasts a sweet, succulent flavor that’s perfect for those who enjoy shellfish but want something a bit more economical and versatile.
This recipe for Monkfish with Herb Brown Butter showcases a simple yet gourmet approach to preparing monkfish that works for a range of occasions—from a quick weeknight meal to a more refined dinner for entertaining guests.
Why Monkfish is Called “Poor Man’s Lobster”
Monkfish has earned its nickname because the flesh bears a striking resemblance to lobster tails. Both monkfish and lobster have firm, dense, and meaty textures that are nearly indistinguishable once cooked. However, monkfish is more accessible and affordable compared to its shellfish counterpart. This makes it an ideal substitute for lobster in recipes that call for a rich, luxurious seafood element.
The clean, non-fishy flavor of monkfish further solidifies its place in the kitchen, appealing to even those who might shy away from stronger-tasting fish. It’s often the choice of seafood for fine dining establishments that appreciate its versatility and ability to hold up well under a variety of cooking techniques.
The Beauty of Cooking with Monkfish
One of the reasons monkfish is beloved by chefs is its texture and structure. The fillets are thick, cylindrical, and almost reminiscent of pork tenderloin, which allows for easy slicing and plating. Unlike more delicate fish like sole or tilapia, monkfish holds its shape well during cooking, making it perfect for pan-searing, roasting, or grilling.
In this recipe, the monkfish is pan-seared and basted with herb-infused brown butter, a method commonly used in restaurants to enhance the natural flavors of the fish while giving it a beautifully golden, crispy exterior. Butter-basting also helps the fish cook more evenly by constantly coating it with hot, flavorful butter, making the fish moist and tender.
What is Brown Butter (Beurre Noisette)?
Brown butter, known as “beurre noisette” in French, is simply butter that has been cooked until the milk solids caramelize, creating a deep, nutty aroma and flavor. The transformation from ordinary melted butter to brown butter adds a complex richness to the dish that pairs perfectly with the sweet, delicate monkfish.
As the butter cooks, its color changes from pale yellow to golden brown, and its flavor becomes more concentrated, with notes of hazelnut and caramel. In this recipe, garlic and thyme are added to the brown butter to infuse additional layers of flavor into the fish, making the dish as aromatic as it is delicious.
Why Herb Brown Butter Works with Monkfish
Monkfish, being a meaty fish, can stand up to the boldness of brown butter without being overwhelmed. The nutty, buttery flavor enhances the mild sweetness of the monkfish without overpowering it. The herbs—typically parsley, chervil, and chives—are stirred into the butter at the end of cooking to bring brightness and freshness to the dish. These herbs contrast the richness of the butter, balancing the flavors and making the dish feel lighter.
Garlic and thyme, which are briefly cooked in the butter during basting, further elevate the dish by adding subtle savory notes that harmonize beautifully with the nutty flavor of the brown butter. The result is a restaurant-quality sauce that perfectly complements the monkfish’s texture and flavor.
The Versatility of Monkfish in Fine Dining and Home Cooking
Monkfish is a seafood that can easily be dressed up or down, depending on the occasion. It’s common to find monkfish served in high-end restaurants, where it’s plated with artistic precision, often paired with vibrant sauces like pea puree or citrus-infused reductions. The firm, steak-like quality of monkfish lends itself well to these kinds of gourmet presentations.
On the other hand, monkfish is also incredibly easy to prepare at home. Its hearty flesh is forgiving, meaning it doesn’t dry out or fall apart as easily as more delicate fish. This makes it perfect for novice cooks who may not be as comfortable handling more fragile types of seafood.
Whether you’re preparing a quick and simple weeknight dinner or aiming to impress your guests with a more elegant seafood dish, monkfish delivers on both fronts. The key is in the technique, and this pan-seared recipe with brown butter makes it easy for home cooks to achieve a restaurant-quality result without too much fuss.
Pairing Monkfish with Sides
Because monkfish is so versatile, it pairs beautifully with a variety of side dishes. Here are some excellent options to serve alongside Monkfish with Herb Brown Butter:
- Pea Puree: This vibrant, green puree is commonly seen in fine dining presentations. Its smooth texture and sweet flavor provide a nice contrast to the rich monkfish.
- Crispy Potato Rosti: The crispiness of the potato rosti adds a delightful textural contrast to the soft monkfish fillet, while the mild potato flavor complements the richness of the dish.
- Lemon Herb Risotto: For a more indulgent pairing, a light lemon herb risotto offers a creamy, tangy side that balances the buttery fish without competing with it.
- Leafy Green Salad: A simple salad of mixed greens with a light vinaigrette can provide a refreshing counterbalance to the richness of the brown butter sauce.
- Roasted Vegetables: Caramelized roasted vegetables like carrots, Brussels sprouts, or butternut squash work wonderfully with monkfish. Their natural sweetness enhances the delicate flavor of the fish.
Nutritional Benefits of Monkfish
Monkfish is not only delicious but also a healthy choice for those looking to incorporate more seafood into their diet. It’s a low-fat, high-protein fish that provides essential nutrients, including omega-3 fatty acids, vitamin B12, and selenium.
- High in Protein: Monkfish is an excellent source of lean protein, making it a great option for those looking to build or maintain muscle mass.
- Low in Fat: Despite its rich flavor, monkfish is surprisingly low in fat, especially when compared to other meat proteins like beef or pork.
- Omega-3 Fatty Acids: Omega-3s are essential for heart health and reducing inflammation. Eating monkfish provides a good dose of these beneficial fats, which are important for overall well-being.
- Rich in Vitamins and Minerals: Monkfish is packed with essential vitamins and minerals, including vitamin B12, which is important for nerve function and red blood cell production, and selenium, a powerful antioxidant that supports the immune system.
Conclusion
Monkfish with Herb Brown Butter is an exceptional dish that strikes a perfect balance between gourmet flair and simplicity. Whether you’re a seasoned cook or a beginner in the kitchen, this recipe makes it easy to create a meal that is both impressive and satisfying. With its lobster-like texture, mild flavor, and rich brown butter sauce, monkfish is a wonderful alternative to more expensive seafood options, offering all the luxury of fine dining right at home.
This dish is incredibly versatile, lending itself to both casual weeknight dinners and elegant presentations for special occasions. Serve it with a variety of side dishes—from pea puree to crispy potatoes—and you’ll have a meal that’s as beautiful to look at as it is to eat. In the end, this recipe showcases the beauty of simple ingredients prepared with classic techniques, resulting in a truly memorable dining experience.
Monkfish is no longer just the “poor man’s lobster”; it’s a prized ingredient that deserves a place at any dining table, no matter the occasion.