Monkfish has an ugly appearance, small eyes, rows of fang-like teeth, large head and mouth. However, it tastes divine.
Monkfish is a member of the scientific genus Lophius, it`s a deep water bottom-dweller, mostly harvested in the North Atlantic coastal areas of Norway. Monkfish live in both shallow and deeper oceans, rather than swimming they use their fins to walk along the ocean floor in search for prey. They are voracious feeders and will eat nearly anything that swims nearby. They use an appendage that looks like bate to attract prey into its mouth.
Monkfish tail is the only edible part of this fish when filleted, the flesh is bright white and soft in texture, the meat is dense, boneless and firm. It has mild and sweetish taste, many liken it to lobster and it is also one of the most nutritious fishes you’ll come across.
The sweet taste and the fleshy meat makes it easy to be cooked even by a novice home chef. This versatile fish is in a class of its own. While lobster is very expensive to purchase regularly, monkfish can give you the succulent taste and texture you are missing with lobster but for a much more affordable price.
HOW TO COOK MONKFISH WITH FRESH HERBS
~ 4 pieces of monkfish fillet, 100g
~ 75ml olive oil
~ 16 tbsp. in total chopped mixed fresh herbs, e.g. dill, basil, thyme, marjoram
~ 2 crushed garlic cloves
~150ml melted butter
~ Salt and black pepper
~ Garnish of parsley sprigs
Marinate the fish in the olive oil, herbs, garlic and a little salt and pepper for one hour.
Place the herb coated fillets under a medium high grill for three minutes on each side, continually basting with the marinade and watching to ensure the herbs do not burn.
Rest the fish in a hot oven for 4-5 minutes to complete the cooking.
Serve on a hot serving dish, garnish with the parsley and melted butter.
Monkfish is a lean white fish making it an excellent choice for people looking to add more lean proteins. It’s high in protein and low in sodium, also an excellent source of B vitamins, potassium, phosphorus, and selenium.
Per 100g raw monkfish
Fat 1.5g (of which saturated fat 0.3g)
Rich in vitamin B12, selenium and phosphorus.