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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.

Health benefits and concerns

Health benefits and concerns for fish and seafood
Many health benefits and concerns associated with this food are applicable to other fish and seafood. Read about health benefits and concerns for fish and seafood for a full description.