If you’ve never tried monkfish before, you’re in for a surprise. It’s one of those lesser-known seafood gems that tastes a lot fancier than it costs. I like to call it “the poor man’s lobster,” but in all honesty, it holds its own. Monkfish has that same firm, sweet flesh and a rich, satisfying flavor—especially when you bake it simply with a few good seasonings and serve it with lemon butter on the side.
Whether you’re cooking for someone who loves seafood or trying to ease into fish yourself, this baked monkfish recipe is a solid go-to. It’s super easy, very forgiving, and perfect for weeknights or even a dinner that feels a little more special.
Why I Love Cooking Monkfish
The first time I cooked monkfish, I wasn’t sure what to expect. I’d always been told it was “lobster-like,” but honestly, I was skeptical. I found a few fillets at my local seafood shop, baked them with some olive oil, garlic, and paprika, and served them with a drizzle of drawn butter.
I was shocked at how much it actually reminded me of lobster—firm, juicy, and slightly sweet. Now it’s become one of those recipes I pull out whenever I want something simple, healthy, and just a little impressive.
It’s also hard to mess up, which is a big win in my book. Unlike delicate white fish that dry out in the blink of an eye, monkfish stays moist even if you leave it in a minute too long.
Ingredients You’ll Need
You don’t need much to make monkfish taste amazing. Here’s what I usually grab:
-
Monkfish (1 lb) – Look for firm, white fillets with no grayish patches. You might have to check a local fishmonger or specialty store.
-
Olive oil (½ tbsp) – Helps the seasoning stick and keeps the fish moist.
-
Salt & black pepper (½ tsp each) – Just enough to bring out the flavor.
-
Paprika (½ tsp) – Adds warmth and a little color.
-
Onion powder (¼ tsp) – A subtle touch that deepens the flavor without overpowering.
I keep the seasoning simple so the flavor of the fish really shines. If you want to get creative, you can always add garlic powder, thyme, or even a pinch of cayenne.
How I Bake Monkfish (No Fuss, No Fail)
Monkfish doesn’t need anything fancy. Here’s how I bake it for the best texture and flavor:
Step-by-Step Instructions:
-
Preheat oven to 400°F (205°C) and line a baking sheet with parchment paper or foil for easy cleanup.
-
Prep the fish: Rinse the monkfish fillets under cold water, then pat them completely dry with paper towels. Dry fish = better browning.
-
Season generously: Rub the fillets lightly with olive oil, then sprinkle the salt, pepper, paprika, and onion powder evenly over both sides.
-
Bake for 12–15 minutes, depending on the thickness of your fillets. You’ll know it’s done when the fish is opaque, flakes easily with a fork, and reads 145°F (65°C) internally.
-
Serve immediately, with lemon slices and a drizzle of lemon butter or melted butter on the side. You can also garnish with fresh parsley if you’re feeling fancy.
That’s it! No marinade, no searing—just clean, simple flavors and perfectly cooked fish.
What to Serve With Monkfish
This dish pairs well with fresh, vibrant sides that balance the richness of the fish. Here are some of my go-to combos:
-
Lemon butter sauce or drawn butter (a must)
-
Roasted acorn squash – adds a bit of sweetness
-
Cauliflower mac and cheese – creamy and comforting
-
Steamed asparagus or sautéed broccolini
-
Garlic mashed cauliflower for a low-carb plate
Sometimes I just serve it with a simple green salad and a glass of chilled white wine—easy and elegant.
Tips From My Kitchen
-
If your fillets are different sizes, check the smaller ones a couple of minutes early so they don’t overcook.
-
Don’t overthink the seasoning. Monkfish has a naturally sweet, clean flavor that doesn’t need much.
-
Frozen monkfish works too! Just be sure it’s fully thawed and patted dry before seasoning.
-
Use a thermometer if you’re unsure about doneness. Aim for 145°F in the thickest part.
How to Store and Reheat Leftovers
Monkfish is best fresh, but it does keep well for a couple of days.
-
To store: Let it cool completely, then place in an airtight container in the fridge for up to 2 days.
-
To reheat: Warm in a 275°F (135°C) oven for about 15 minutes. Use foil to keep it from drying out.
I don’t recommend freezing cooked monkfish—the texture gets a bit rubbery after thawing.
FAQs About Monkfish
What does monkfish taste like?
It tastes a lot like lobster—firm, slightly sweet, and rich. It’s not fishy at all, which makes it great for people who are a little hesitant about seafood.
Is monkfish healthy?
Absolutely. It’s high in lean protein, low in fat and calories, and packed with minerals like selenium and phosphorus.
Is monkfish safe to eat?
Yes! There was some confusion years ago when mislabeled fish caused concern, but true monkfish is perfectly safe—and delicious.
Baked Monkfish With Lemon Butter Sauce
If you've never tried monkfish, you're in for a surprise. It’s got a firm, meaty texture and a slightly sweet flavor that reminds me a lot of lobster — but it's way easier to cook and more budget-friendly.
Ingredients
- 1 lb monkfish fillets
- ½ tablespoon extra virgin olive oil
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon paprika
- ¼ teaspoon onion powder
Instructions
- Start by preheating your oven to 400°F. Line a baking sheet with parchment paper to make cleanup easy.
- Give the monkfish a quick rinse under cold water, then pat it dry with paper towels. The drier it is, the better it will roast.
- Rub the fillet all over with olive oil to help lock in moisture. Then sprinkle on the salt, pepper, paprika, and onion powder — I like to season both sides for full flavor.
- Place the seasoned monkfish on the prepared baking sheet and slide it into the oven. Bake for about 12 to 15 minutes, depending on the thickness. You're looking for the fish to turn opaque and flake easily when touched with a fork.
- Once it hits an internal temp of 145°F, it’s ready to go. Serve it immediately while it’s hot and juicy.
Notes
- If your fillets vary in size, check the smaller ones early so they don’t overcook.
- Leftovers? Store them in an airtight container in the fridge for up to 2 days.
- To reheat, use a low oven (275°F) for about 15 minutes to avoid drying the fish out.
Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 127Total Fat 4gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 1gCholesterol 36mgSodium 291mgCarbohydrates 0gFiber 0gSugar 0gProtein 21g
Easy Shrimp Recipes.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although allchickenrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.
Final Thoughts
If you’re looking for a seafood recipe that feels indulgent but is super easy to make, monkfish is a solid choice. It’s one of those dishes that tastes like you spent way more time (and money) than you actually did. And once you try it, you’ll understand why so many people compare it to lobster.
If you make this baked monkfish, let me know how it turned out—or what you served it with. It’s always fun to hear how others enjoy it!
